Monday – 11/06/2017
Strength
Deadlift
5-5-5-5-5
Weightlifting
Snatch EMOM for as long as possible
1 Slow pull squat snatch with pause in bottom of overhead squat
Start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
AMRAP in 10 Minutes *
20 Push-ups
10 Alternating Dumbbell Snatch 75/55 lb
20 GHD Sit-ups
* wear a 20/14 lb vest
Accessory
death by air assault bike 3’s
Every 90’s for as long as possible
9-12-15-18-21-24…
you do not need to reset the bike after every round
Tuesday – 11/07/2017
Strength
10×2 Bench Press ~ increasing from 10/31 by 5/2.5 lbs
Gymnastics
EMOM for 10 Minutes
[odd] straight set of toe-to-bar
[even] 30 second arch hold with PVC
Weightlifting
Every 90s for as long as possible 1 Split jerk start where you left off with snatches and work up to a max for the day after completing 3 reps at 90%
Metcon
AMRAP in 10 Minutes
10 Hang power clean 185/135 lb
100M Run
Accessory
EMOM for 10 Minutes
30 seconds of bar facing burpees
Wednesday – 11/08/2017
Strength
Front squat
work up to a heavy triple
then
6×4 Back squat at 80% of 1RM
Weightlifting
EMOM for 10 Minutes
1 Hang squat clean & jerk
Gymnastics
for time
30 bar muscle ups
Metcon
for time
30 Medicine ball cleans 30/20 lb
20 Burpees
Accessory
death by rowing for calories by 3
Every 2 Minutes for as long as possible 9-12-15-18-21-24…
you do not need to reset the rower after every round Keep the damper between 8-10
Thursday – 11/09/2017
Skill
10×1 Lunge kick to handstand or freestanding handstand walk practice
Metcon
AMRAP in 20 Minutes
400M run
50 Double unders
6 Strict Pull-ups
or if you need a recovery day
On the trueform …
warm up
5×2 Minutes
100M Run easy
workout
6×6 Minutes
400M Sprint
Record the time of each attempt
perform rounds 1 and 2 at 90% and increase intensity
performing the last round as an all out effort
cool down
1200M Run
Friday – 11/10/2017
Strength
2RM strict weighted bar dip
Weightlifting
EMOM for 10 Minutes
1 Power snatch w/ pause below the knees + squat snatch
Gymnastics/Accessory
EMOM for 10 Minutes
[odd] Straight set of chest to bar pull-ups
[even] 30 seconds of bar facing burpees
EMOM for
Metcon
for time
15-12-9-6-3
Power Snatch 135/95 lb
Front Squat 135/95 lb
Saturday – 11/11/17
Strength
5 Rep max back squat increasing from 11/4’s 6 rep max
Weightlifting
1RM Squat clean & jerk after 3×1 at 90%
work up to 90% and complete 3 singles. If you make all 3 reps work up to a max for the day
Gymnastics
5 attempts at a legless rope climb, if you already have legless rope climbs attempt to start each repetition from the seated position.
Metcon
7 rounds for time of: *
15 Kettlebell Swings 24/16 kg
15 Power Cleans, 95/65 lb
15 Box Jumps, 24/20″
*30 minute cap
Accessory
Row 4 rounds each for time of
250M easy pressure
750M hard pressure
rest 1 minute between efforts