Category: Competition

Monday – 11/20/17

Strength

2RM Front Squat

Weightlifting 

E90s for as long as possible

Snatch high pull + hip snatch Start at 50% of 1RM and work up to a max for the day.

Gymnastics

7×4 Strict Weighted pull-up

~ 30% of 1RM

Metcon

With a clock set for 12 Minutes

1 Minute of double unders
1 Minute of squat cleans 165/115 lb
2 Minutes of double unders
2 Minutes of squat cleans 165/115 lb
3 Minutes of double unders w
3 Minutes of squat cleans 165/115 lb

Accessory

Ski-Erg

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Ski nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

Note: This is the fourth workout in the default Custom Workouts list.

Tuesday – 11/21/2017

Strength

Bench Press

5×10 ~ 60%

Weightlifting

EMOM for 10 Minutes

Squat clean with pause above the knees start at ~50% and work up to ~ 85%

Gymnastics

EMOM for 10 Minutes

Straight set of kipping toe-to-bar

Metcon 

for time

21-15-9

Deadlift 225/155 lb
Lateral burpees over the bar

Accessory

Rowing

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

Note: This is the fourth workout in the default Custom Workouts list.

Wednesday – 11/22/2017

Strength

Front squat work up to a heavy set of 4

then 6×4

Back squat at 80% of 1RM or increasing from 11/15

Weightlifting

EMOM for 10 Minutes

1 Squat snatch with pause below the knee

Gymnastics

EMOM for 10 Minutes
straight set of ring muscle ups

Metcon 

for time

40-30-20-10

GHD Sit-Ups
Box Jumps 30/24″

Accessory

5 Mile Air assault bike for time

Thursday – 11/23/2017

Metcon

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 35 Minute time cap

Friday – 11/24/2017

Rest day

or

Recovery

3×1 Mile run

Rest 2 minutes between efforts

 Saturday – 11/25/2017

Strength

3 RM Back squat

Weightlifting

E90s for as long as possible

1 Clean & Jerk

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar pull-ups

Metcon 

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Accessory

EMOM for 10 Minutes

30 seconds of bar facing burpees

Monday – 11/13/2017

Strength

10RM Back squat

Gymnastics

EMOM for 10 Minutes

straight set of Strict Pull-ups then 20 seconds of TRIPLE unders

Weightlifting

Start at 50% of 1RM and work up to a max for the day of the following complex.

Snatch grip deadlift with 3 second pause above the knees + hip snatch

Make sure the pause is actually 3 seconds.

Metcon 

AMRAP in 10 Minutes

15 Deadlift 135/95 lb
12 front rack walking lunge steps 135/95 lb
9 push jerks 135/95 lb

Accessory

for time
50 Calorie ski
5 Minutes rest
40 Calorie ski
4 Minutes rest
30 Calorie ski
3 Minutes rest
20 Calorie Ski
2 Minutes rest
10 Calorie ski

Tuesday – 11/14/2017

Strength

Max effort bench press

Weightlifting

EMOM for 10 Minutes

3 Hang power cleans

Gymnastics

“Nasty girls”

3 Rounds for time

7 muscle ups
50 air squats
10 Hang power clean 135/95 lb

Metcon

AMRAP in 10 Minutes

50 sit-ups
25 front squat 135/95 lb

Accessory

On the air assault bike

10 rounds of

10 Seconds on 50 seconds off

Wednesday – 11/14/2017

Strength

Front squat work up to a heavy single then

6×4 Back squat at 80% of 1RM or increasing from 11/8

Weightlifting

EMOM for 15 minutes

1 power snatch ~ 80~85% of max All reps at the same weight

Gymnastics

EMOM for 10 Minutes

30 Seconds of kipping handstand push-ups

Metcon

AMRAP in 15 Minutes

10 Box Jumps 24/20″
10 One arm alternating kettlebell swings 32/24 kg
10 Push-ups

Accessory

Rowing for meters

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Note: This is the fourth workout in the default Custom Workouts list.

Thursday – 11/16/2017

Skill

EMOM for 10 minutes

1 Squat snatch with pause in the bottom of overhead squat

Metcon

AMRAP in 12 minutes

10-20-30-40-50 …

Alternating jumping lunge steps
wall ball shots 20/14 lb 10/9′

or if you need a recovery day

on the trueform runner

3x1200M Run

Record the time of each attempt

rest to recovery between efforts

Friday – 11/17/2017

Strength

4RM Deadlift

No TnG

Weightlifting

E90s for as long as possible

1 Squat Snatch Start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of kipping Chest to bar pull-ups then 20 seconds of double unders

 

Metcon

3 Rounds for time

400M Run
21 Hang power cleans 115/85 lb
12 lateral burpees over the bar

Accessory

for time

50 Kipping ring dips

Saturday – 11/18/2017

Strength

4 Rep max back squat increasing from 11/11’s 5 rep max

Weightlifting

EMOM for as long as possible

1 Squat clean

start at 60% and work up to a max for the day

Gymnastics

3 attempts at a max set of ring muscle ups

Metcon

5 Rounds of 1 minute at each station
Row for calories
Box Jumps 24/20″
Overhead squat 75/55 lb
Rest

Accessory

EMOM for 9 Minutes

35 Seconds of bar facing burpees

 

 

 

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

Monday – 10/30/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/23

Weightlifting

Every 2 minutes for as long as possible
1 squat clean + 3 front squats

Gymnastics
7×3 Minutes
Straight set of Muscle Ups then 21 Calorie Row

record the time of each attempt

Metcon
AMRAP in 12 Minutes
10-20-30-40 …*
Alternating KB Clean & Jerk 32/24kg

* 10 BBJ after every round

Accessory

on the air assault bike
6×5 Minutes
20 Calories

record the time of each attempt, use the first two rounds as warm up

Tuesday – 10/31/2017

Strength
10×2 Bench Press ~ increasing from 10/24 by 5/2.5 lbs

Weightlifting

Squat Clean

1RM for the day

Gymnastics
7×3 Minutes
Straight set of bar muscle ups then 10 Calorie air assault

Metcon

AMRAP in 10 Minutes

30 Air squat
10 Sumo deadlift High Pull 95/65 lb

Accessory

Row
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Row with damper set between 8-10!

Wednesday – 11/1/2017

Strength

Back squat work up to a heavy single then

5×5 Back squat increasing from 10/25 or 80% of max”

Weightlifting
Work up to a strong effort 3 position snatch

Snatch from the floor + snatch from below the knees + snatch from above the knees

Gymnastics
EMOM for 10 Minutes

Straight set of Chest-To-Bar Pull-ups

Metcon
AMRAP in 15 Minutes

30 GHD Sit-Ups
200M Run
30 Push-ups
200M Run

 

Accessory

EMOM for 10 Minutes

Straight set of strict HSPU

Thursday – 11/2/2017

Weightlifting

EMOM for 10 Minutes

3 Power Snatch

Metcon

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

* 4 Burpees EMOM

or if you need a recovery day

5×8 Minutes
1000M Run

Record the time of each attempt. Use the first two as warm up and try to achieve negative splits

Friday – 11/03/2017

Strength

15×2 Strict ring dip with pause in bottom of dip

Weightlifting

EMOM for 20 Minutes
1 Squat snatch w/ pause in bottom of overhead squat

start at 50% of 1RM and work up to a strong effort lift for the day

Gymnastics

2 Rounds of Tabata alternating between

V-ups
Arch hold

Metcon

AMRAP in 10 Minutes

30 Double unders
15 Kettlebell swings 32/24 kg

Accessory

EMOM for 10 Minutes

30 Seconds of bar facing burpees

Saturday – 11/3/2017

Strength

6 Rep max back squat increasing from 10/28’s 7RM

Weightlifting

1RM Clean & Jerk

Gymnastics

5 attempts at pegboard climb

attempt legless climbs if you are proficient with the standard climb

Metcon

AMRAP in 20 Minutes

8 Pull-ups
12 Overhead squats
16 Walking lunge steps

Accessory

3x200m warm up
then
10x50m sprint

2 minutes rest between efforts

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.

 

Monday – 10/16/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/9

Weightlifting
15x90s
squat snatch

1 Squat snatch with pause below the knee
starting at 60% and increasing with every lift work up to at least 85% of 1RM

Gymnastics

EMOM for 10 Minutes
[odd] Kipping Chest to bar pull-ups
[even] 40 seconds arch hold

Metcon

AMRAP in 10 Minutes
10 Medicine Ball Clean 20/14 lb
10 Push ups

Accessory

10×3 strict weighted pull-up

start all reps at 50% of 1RM or increase from 10/9

Tuesday – 10/17/17

Strength

Deadlift

2-2-2-2-2

Weightlifting

10x120s

1 Hang Squat clean & jerk

work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of kipping muscle ups

Metcon

for time

21-18-15-12-9-6-3 Medicine ball sit-up 20/14 lb
Box Jump 24/20″

Accessory

Row 100 calories for time
5 Minutes rest
Row 80 calories for time
4 Minutes rest
60 calories for time
3 minutes rest
40 Calories for time
2 minutes rest
20 Calories for time

Wednesday – 10/18/2017

Strength

Back squat work up to a heavy single at 90% of 1RM then

5×5 Back squat ~ 80% of max

Weightlifting
6×1 Snatch balance ~ 100% of 1RM

Gymnastics
EMOM for 10 Minutes

Straight set of strict HSPU

Metcon

AMRAP in 12 Minutes
12 Power Clean 115/85 lb
8 Front rack walking lunge step 115/85 lb
4 Strict press 115/85 lb

Accessory

for time
100 Bar facing burpees

Thursday – 10-19-17

Skill

1RM Squat Snatch

Metcon

for time

21-15-9
Burpee
Wall ball shot 20/14 lb 10/10′
Alternating dumbbell snatch 50/35 lb

or if you need a recovery day

Death by cal/hr rowing pace ladder

30 seconds on 60 seconds off for as long as possible

Start by rowing at 1000(m)/700(f) cal/hr by hitting that target within ~10 seconds and maintaining that pace for the entire round.

Increase by 100 cal/hr every round. You are out when you can not complete a round at the desired pace.

Rest 5 minutes and return backwards down the ladder.

e.g.
Round 1 1000/700
Round 2 1100/800
Round 3 1200/900 could not hold for 30 seconds
rest 5 minutes
Round 4 1100/800
Round 5 1000/700
done

Record highest round completed.

Friday – 10/20/2017

Strength
2RM Back Squat

Weightlifting

Split Jerk
3×1 split jerk at 90% of 1RM then work up to a max for the day

Gymnastics

3 Attempts at a max effort HSW

Metcon

AMRAP in 15 Minutes
20 Toe-To-Bar
400M Run

Accessory
10x180s
15/10 Calorie Air assault for time

Record the time of each attempt.
Use the first two as warm up

Saturday – 10/21/2017

Strength

8 Rep back squat increasing from 10/14

Weightlifting

18x90s
1 Slow pull squat snatch w/ pause in bottom of overhead squat
3 each at 60,65,70,75,80,85%

One rep every 90 seconds.  Increase only if you make 3 consecutive reps at each weight.

Gymnastics

10×1 Legless rope climb starting from seated position.

Metcon
5 Rounds of 3 Minutes on 1 minute off
3 Hang Power cleans 185/135 lb
6 One arm dumbbell push press 50/35 lb
18 Double Unders

Accessory

1 mile run

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

Monday – 10/2/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/25

Weightlifting

10x60s
Power clean + 3 Split Jerks
Start at 60% and work up to a strong effort lift

Gymnastics
EMOM for 10 Minutes

Straight set of Strict deficit HSPU use a depth you can get 3-5 reps each round

Metcon
AMRAP in 10 Minutes
Push-ups
7 Kettlebell swings 32/24 kg

Accessory

10x180s
25/17 Calorie Row
record the time of each attempt, use the first 2 as warm up and try to achieve negative splits

Tuesday – 10/3/2017

Strength
7×4 Bench Press ~ increasing from 9/26 by 5/2.5 lbs

Weightlifting
12x90s
2 power snatch

start at 70% and increase to strong effort double for the day

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

5 rounds for time
25 Air Squat
20 Walking lunge steps
15 Box Jumps 24/20″

Accessory

for time

30 clean & jerks

155/105 lbs

Wednesday – 10/4/2017

Strength

5×5 Back squat increasing from 9/27

Weightlifting

EMOM for as long as possible.
Squat Snatch with pause in bottom of overhead squat
start at 60% and work up to 90% of 1RM

Gymnastics

EMOM for 10 Minutes
Straight set of pull-ups

Metcon

AMRAP in 9 Minutes
6 lateral burpees over the bar
3 Hang Cleans 185/135 lb

Accessory

5 Attempts at a max effort set of strict or kipping muscle ups

Thursday – 10/5/2017

Skill

EMOM for 10 Minutes

2 Squat Snatch

Metcon

AMRAP in 10 Minutes

200M Run
30 Wall ball shots 20/14 lb 10/10′

or if you need a recovery day

5K row

Friday – 10/6/2017

Strength

Deadlift
Strong effort double for the day

Weightlifting

12x90s
1 Squat clean + 2 front squat

starting where you left off snatching and working up to a max for the day

Gymnastics

Alternating Tabata
V-ups
Arch Hold

Metcon

3 rounds for time
400M Run
21 Kettlebell Swings 24/16 kg
12 Pull-ups

Accessory

2RM Strict weighted dip

Saturday – 10/7/2017

Strength

10 Rep max back squat

Weightlifting

EMOM for as long as possible
1 Slow pull power snatch
Start at 60% and increase to a max for the day

Gymnastics
Max set of ring muscle ups
rest 60 seconds then complete
a total of 30 reps

record total time and number reps in max set

 

Metcon
3 7’s
7 Minutes of
Rowing for calories
7 Minutes of
Squat Clean Thrusters 205/145 lb
7 Minutes of
30 Double unders
10 Two arm dumbbell burpee deadlifts 50/35 lb”

Accessory

for time

450M Bear hug sandbag or D-ball carry 150/100 lb

* 450 carry is all the way around the complex

Monday – 9/25/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/18

Weightlifting

EMOM for as long as possible
squat snatch with pause below the knees

start at 60% and work up to 90% of 1RM

Gymnastics

EMOM for 10 Minutes
Straight set of kipping HSPU

Skill

EMOM for 10 Minutes
[odd] Max set of kipping Toe-To-Bar
[even] 40 seconds of double unders

Metcon

AMRAP in 12 Minutes
10 Hang Power cleans 155/105 lb
6 Front rack walking lunge 155/105 lb
200M Run

Tuesday – 9/26/2017

Strength
4×7 Bench Press ~ increasing from 9/19 by 5/2.5 lbs

Weightlifting
E90s for as long as possible

1 Snatch balance + 2 over head squat

start at 60% and work up to a strong effort lift for the day

Gymnastics

EMOM for 10 minutes
1 bar muscle up build

kipping swing + c-kip pull-up + c-kip chest to bar pu + straight set bar muscle up

Metcon

for time

21-15-9
Burpee
Kettlebell Swing 40/32kg

Accessory

20x90s

10/7 Calorie assault bike

record the time of each attempt
use the first 4 as warm up and try to achieve negative splits

Wednesday – 9/27/2017

Strength

5×5 Back squat increasing from 9/20

Weightlifting

Every 2 minutes for as long as possible

Slow pull power clean with pause in receiving position start at 60% and work up to a max for the day

receiving position must be able to descend into front squat

Gymnastics

Tabata L-Seat with leg raises

Metcon 

5 rounds for reps of

3 minutes on 1 minute off

3 Push-ups
6 Dumbbell Snatch 50/35 lb
9 Sit-ups

Accessory

for time

30 Power snatches 135/95 lb

Thursday – 09/28/2017

Skill 

EMOM for 10

Minutes Straight set of HSPU

Metcon 

3 Rounds for time

400M Run
30 Barbell Thrusters 45/35 lb

or if you need a recovery day

Row 5K for time

Friday – 9/29/2017

Strength
Deadlift
1-1-1-1-1

Weightlifting

12x90s
2 Squat clean ~ starting at 80% and increasing every 4 rounds

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

for time
3-6-9-12-15
Burpee Box Jump 24/20
Deadlift 225/155 lb

Accessory
20x90s
10/7 calorie row

Saturday – 09/30/2017

Gymnastics

for time

21-15-9
Alternating Dumbbell Snatch 50/35 lb
Bar Muscle up

Skill

2 Minutes at each station

Max HSPU
Rest
Max Double Under
Rest
1RM Back Squat

Metcon

for time

1000M row
50 Thrusters 45/35 lb
30 Chest-To-Bar Pull-ups

 

Monday – 9/18/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/11

Skill

EMOM for 10 Minutes
1 Squat clean + 2 front squats
starting at 60% and
working up to a max for the day

Gymnastics
EMOM for 10 Minutes
straight set of kipping muscle up

Metcon

30 Double unders
20 Sit-ups
10 One arm OHWL steps 32/24 kg

Accessory

for time

50 strict pull-ups

Tuesday – 9/19/2017

Strength
4×7 Bench Press ~ increasing from 9/12 by 5/2.5 lbs

Skill + Gymnastics
EMOM for 20 minutes
[odd] 1 power snatch ~ 90% of 1RM power snatch
[even] straight set of kipping hspu

 

 

Metcon
AMRAP in 10 Minutes
10 Deadlift 275/185 lb
100M Run

Accessory

8 rounds of 250M Row

1 Minute rest between rounds

rest to recovery then 500M Row for time

Wednesday – 9/20/2017

Strength

5×5 Back squat increasing from 9/13

Skill
EMOM for 10 Minutes

1 squat snatch + 2 overhead squat

Gymnastics

EMOM for 10 Minutes

30′ HSW or 1 HSW attempt

Metcon

for time
21-15-9
Alternating Dumbbell Snatch 65/45 lb
Box Jump 24/20″

Accessory

for time

2K Ski-erg

Thursday – 9/21/2017

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 20-30 seconds of hollow rocks

Metcon

EMOM for 14 Minutes

7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *

*if you cannot make all 14 reps in every round perform as a 14 minute AMRAP

or if you need a recovery day

3×1 Mile run

Rest 2 minutes between attempts

Friday – 9/22/2017

Strength

5 Deadlift ~ 80% of 1RM increasing from 9/15

 

Weightlifting
EMOM for as long as possible
1 Power clean

start at 60% and work up to a strong effort lift for the day

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon
AMRAP in 20 Minutes

400M Run
21 Wall ball shots 30/20lb
12 Power Cleans 185/135 lb

Accessory

7×4 Strict weighted dip ~ 50% of 1RM (superset with deadlifts to save time if needed)

Saturday – 9/23/2017

Team series event 1 remix

For time
9-15-21
Thruster 95/65 lb
Bar facing burpee

Team series event 2 remix

for time
120 double unders
60 Chest to bar pull-ups
60 hang power snatches 95/65 lb
120 Double Unders

Team series event 3 remix

for time
50 Wall ball shots 20/14 10/9
30 Power cleans 135/95 lb
50 Wall ball shots 20/14 10/9
20 Power cleans 185/135 lb
50 Wall ball shots 20/14 10/9
10 Power cleans 225/155 lb”

Team series event 4 remix

for time
50 calorie row
50 toe-to-bar