Monday – 10/23/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 10/16
Weightlifting
EMOM for 10 Minutes
2 Power Cleans
Gymnastics
“Half Nate”
AMRAP in 10 minutes of
2 Muscle ups
4 HSPU
8 Kettlebell swings 32/24 kg
Metcon
AMRAP in 10 minutes
3-6-9-12-15 …
Power clean 155/105 lb
30 Double unders after every round
Accessory
10×3 strict weighted pull-up
at 50% of 1RM or increase from 10/16
Tuesday – 10/24/2017
Strength
10×2 Bench Press ~ increasing from 10/17 by 5/2.5 lbs
Weightlifting
EMOM for 10 Minutes
3 Power snatch, does not need to be TnG
Gymnastics
EMOM for 10 Minutes
[odd] Kipping toe-to-bar
[even] 30 seconds hollow hold
Metcon
3 Rounds for time
400M Run
30 Sit-ups
20 Deadlift 225/155 lb
Accessory
Double-time Tabata Row
8 Rounds of
40 Seconds on 20 seconds off
Row for calories
Record calories rowed in each round
use the first two as warm up
Wednesday – 10/25/2017
Strength
Back squat work up to a heavy double then
5×5 Back squat increasing from 10/18 or 80% of max”
Weightlifting
Clean & Jerk
10x60s
Power clean + 2 Split Jerks
Gymnastics
EMOM for 10 Minutes
Straight set kipping HSPU
Metcon
AMRAP in 10 Minutes *
Squat clean thrusters 135/95 lb
4 Lateral Burpees over the bar EMOM
Accessory
10 Rounds of
30 Seconds on 90 seconds off
Ski-erg for calories
Thursday – 10/26/2017
Skill
EMOM for 10 Minutes
[odd] Strict Pull-ups
[even] Push-Ups
Metcon
AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 50/35 lb
200M Run
20 Kettlebell Swings 32/24 kg
200M Run
or if you need a recovery day
10×4 Minutes
400M Run
record the time of each attempt. Use the first two as warm-up and try to achieve negative splits.
Friday – 10/27/2017
Strength
2RM Front squat
Weightlifting
Every 90s for as long as possible
1 Squat snatch
Start at 70% and work up to a strong effort single for the day
Gymnastics
EMOM for 10 Minutes
Straight set of Chest to bar pull-ups
Metcon
4 Rounds of 1 Minute on each station
Two arm dumbbell power clean 50/35 lb
Row for calories
Jumping alternating lunge steps
Rest
Acceossory
EMOM for 10 Minutes
30 seconds of Burpee Box Jump overs 24/20″
Saturday – 10/28/2017
Strength
7 Rep max back squat increasing from 10/21’s 8 rep max
Weightlifting
18x90s
1 Slow pull squat snatch w/ pause in bottom of overhead squat
3 each at 60,65,70,75,80,85%
Gymnastics
100 pull-ups for time
start with a max set of kipping pull-ups then complete 100 total pull ups.
Record max attempt and total time.
Metcon
for time
1000M Run
then
5 rounds of
20 Wall ball shots 20/14 lb 10/9 ‘
10 hang power snatch 95/65 lb
then
1000M Run
Accessory
10 attempts at a max effort handstand walk.