Monday – 10/9/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 10/2
Weightlifting
10x60s
Power clean + hang power clean from below the knees
Start at 60% and work up to a strong effort lift
Gymnastics
EMOM for 10 Minutes
Straight set of kipping muscle ups with pause at top of ring support
Metcon
for time
100 alternating dumbbell snatch 50/35 lb
Accessory
10×3 strict weighted pull-up ~ 50% of 1RM
Tuesday – 10/10/2017
Strength
7×4 Bench Press ~ increasing from 10/3 by 5/2.5 lbs
Weightlifting
12x90s
1 power snatch + 2 squat snatch
start at 60% and increase to strong effort double for the day
Gymnastics
EMOM for 10 Minutes
[odd] straight set of toe-to-bar
[even] 40 seconds of double unders
Metcon
for time
15-12-9
Power cleans 135/95 lb
Thrusters 135/95 lb
Accessory
50 Strict pull-ups for time
Wednesday – 10/11/2017
Strength
4RM Front Squat
Weightlifting
E90s for as long as possible
20 double unders + 1 Squat clean
Start at 70% and work up to a max for the day
Gymnastics
10x 1 Freestanding handstand attempt
Metcon
AMRAP in 15 Minutes
50 Sit-ups
35 Kettlebell swings 32/24 kg
20 Push-ups
Accessory
150 wall ball shots for time 20/14 lb 10/10′
start with a max set of wall ball shots
then rest 60 seconds then complete a total of 150 reps
Thursday – 10/12/2017
Skill
Max distance Handstand walk
Metcon
7 rounds of 30 seconds on 30 seconds off
Row for calories
Box Jumps 24/20″
Two arm dumbbell power cleans 50/35 lb
or if you need a recovery day
1 mile run on the trueform
Friday – 10/13/2017
Weightlifting
EMOM for 10 Minutes
3 TnG Power Snatch
Gymnastics
EMOM for 10 Minutes
Straigh set of bar muscle ups
Metcon
AMRAP in 10 Minutes
10 Bar facing burpees
10 Overhead walking lunge steps 95/65 lb
Accessory
5x500M Row at 24spm
Row the first 2 at your 2K pace.
Increase power output for rows 3-5
Saturday – 10/14/2017
Strength
9 Rep max back squat increasing from 10/7
Weightlifting
EMOM for as long as possible
1 Power clean & Jerk
start where you left with snatches and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of Chest to bar pull-ups
Metcon
Every 5 minutes for 30 minutes
[odd]
30 Wall ball shots 20/14 lb 10/9′
400M Run
[even]
400M Run
30 wall ball shots 20/14 lb 10/9′
Accessory
10×1 Legless rope climb