Monday – 9/12/2016
Weightlifting
Hang Squat Snatch with “No Feet” *
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
* heels may leave the ground but feet must remain in place, no “saves”. moving the feet is a no rep
Strength
Back Squat
2-2-2-2-2
Gymnastics
10x60s
straight set Strict toe-to-bar”
Metcon 1
team series event 2 then event 3
for time
100 Double Unders
25 Toe-to-bar
25 Deadlift 225/155 lb
50 Box Jump overs 24/20″
rest at least 5 minutes then
5 Minutes row for calories
then AMRAP in 5 Minutes Push-Press 115/80 lb
Metcon 2
for time
1 mile run
30 Muscle Ups
100 Burpees to target 6″ outside of your reach
Accessory
8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 9/13/2016
Weightlifting
Split jerk
20x60s
1 Split jerk
start @ 80% increase by 5-10 lbs every 5 rounds if no misses.
Strength
12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″”
Metcon 1
5 rounds
3 Minutes of
5 Thruster 95/65 lb
7 Hang Power Cleans 95/65 lb
10 Sumo deadlift High Pull 95/65 lb
1 Minute off
Metcon 2
AMRAP in 7 minutes
3 Bar muscle up
3 Snatch 185/135 lb
Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs
2 rounds
Recovery
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday – 9/14/2016
Weightlfting
12x90s
20 Double Unders * then 1 Squat clean & Jerk
starting at 60% and increasing each round by 5-10 lbs. Continue increasing with 2 minutes rest per lift and no double unders if no misses after all 12 rounds
*use heavy rope if available
Strength
Deadlift
2-2-2-2-2
Gymnastics 1
3×80′ HSW each for time
rest to recovery between attempts
Metcon 1
for time
250M Row
25 Chest To Bar Pull-Ups
20 Deadlift 345/225lb
500M Row
25 Chest To Bar Pull-Ups
15 Deadlift 345/225lb
750M Row
25 Chest To Bar Pull-Ups
10 Deadlift 345/225lb
Gymnastics 2
10x60s
1-3 Muscle ups with strict dip and 2 second pause in support
then
Metcon 2
for time
9-7-5
Muscle up
18-14-10
Overhead Squat 155/105 lb
Accessory
3×12 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday – 9/15/2016
Rowing
6×10 Minutes
Row 2K
Recovery
Hero ROMWOD or Range Of Motion 102
Friday – 9/16/2016
Weightlifting
EMOM for 10 Minutes
Power Snatch + Hang Squat Snatch
increasing with no saves or misses.
Strength
Back Squat 10-10-10-10-10
Gymnastics
EMOM for 20 Minutes
1-2 Strict Muscle ups
Metcon 1
Tall Fran
63 Wall ball shots 20/14 10/10′
7 Rope Climbs 15′
45 Wall ball shots 20/14 10/10′
5 Rope Climbs 15′
27 Wall Ball Shots 20/14 10/10′
3 Rope Climbs 15′
Metcon 2
AMRAP in 10 Minutes
10 Power Snatch 95/65 lb
10 Lateral Burpee over the bar
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 – 9/17/2016
Weightlifting
Behind the neck Split jerk
20x60s
1 Split jerk
start @ 80% of best jerk and increase 5-10lbs every 5 rounds
Strength
Romanian Deadlift
5×5 ~ 70% of best back squat
Strength
Pegboard Doubles
4×2
Four rounds of two back to back reps on the pegboard completing each for time. Rest to recovery between doubles.
Metcon 1
AMRAP in 20 Minutes
3-5-7-9…
Squat clean 245/165 lb
200M Run after every round
Metcon 2
3 Rounds for time
10 Hang Power Snatch 135/95 lb
50′ HSW
21 Chest To Bar Pull-ups
Accessory
5×30 GHD Sit-Ups w vest 20/14
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