Monday – 9/26/2016
Weightlifting
Split Jerk
5×1 90%
Strength
Back Squat with 2 second pause in bottom of 1st squat
3-3-3-3-3
Gymnastics
10x60s
1-3 Muscle ups with strict dip and 2 second pause in support
rest 5 minutes then
for time
9-7-5
Muscle Ups
9-15-21
Air Assault for calories
Metcon 1
AMRAP in 8 Minutes
Pull-Ups
5 Burpees EMOM
Metcon 2 (wodapalooza workout 2)
AMRAP in 7 Minutes
21-15-9 *
Deadlift 225/155 lb
Overhead Squat 135/105 lb
*50 Double Unders after every round
Accessory
6×5 Glute Ham Raise
use the most difficult upper body extension possible for 5 reps
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 9/27/2016
Weightlifting
Squat snatch with pause below the knee + overhead squat
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
Gymnastics Strength
EMOM for 10 Minutes
Straight set Strict HSPU
Gymnastics Skill
EMOM for 10 Minutes
5 Calorie Ski-Erg
20′ HSW
Metcon 1
AMRAP in 6 Minutes
1 Power Clean 245/165 lb
1 Squat Clean 245/165 lb
Metcon 2
5 Rounds for time
7 Bar Muscle Ups
25 Power Snatch 75/55 lb
400M Run
Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday – 9/28/2016
Weightlifting
Squat Clean and jerk with pause in receiving position of the jerk
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
increase if no misses
Strength
Deadlift
1 set for Max Reps at 90*
Gymnastics
10x120s
L-Sit Rope climb *
* Scale down to legless or scale up to ascent+descent
Metcon 1
5RM TnG Squat Snatch with no saves (no stepping forward from bottom position)
rest to recovery then
9-7-5
TnG Squat Snatch 155/105 lb *
9-15-21
Air Assault
* scale to a weight you can perform TnG snatches for the workout or by performing singles repetitions if can not maintain TnG.
Metcon 2
AMRAP in 15 Minutes
200M
30 Seconds rest
Accessory
2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday – 9/29/2016
Rowing
Row 30 Minutes for meters
Row at max effort for 30 seconds every 3 minutes starting at 0:00
Recovery
Hero ROMWOD or Range Of Motion 102
Friday – 9/30/2016
Weightlifting
EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of overhead squat
Strength
Romanian Deadlift
5×4 ~ 75% of best back squat
Gymnastics
Regionals Nate
10 Rounds for time *
4 Strict Muscle Ups
7 Strict HSPU
12 Kettlebell Hang Snatch(6 ea arm) 32/24 kg
*20 Minute time cap
Metcon 1
3 Rounds
3 minutes on 3 Minutes rest
60 Wall Ball Shots 20/14 lb 10/10′
Max Reps Chest To Bar Pull-Ups
Metcon 2
AMRAP in 8 Minutes
3 Power Cleans 185/135 lb
30 Double Unders w heavy rope
Accessory
3×12
Reverse hyper strong effort
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday – 10/1/2016
Strength
10x120s
2 front squats plus max set of strict pull-ups with vest 20/14 lb
start at 75% and increase each round. scale pull-ups to bodyweight if less that 5 pull-ups fresh
Metcon 1
for time
9-7-5
Rope Climb
9-15-21
Air Assault Bile
Metcon 2
Marston
AMRAP in 20 Minutes
1 deadlift 405/275 lb
10 toes-to-bars
15 bar-facing burpees
Accessory
5×30 GHD Sit-Ups w vest
complete each for time
rest to recovery between rounds
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm