Category: Competition

Monday – 9/11/2017

Strength

4×7 Back Squat increasing from 8/28

Skill

E90s for as long as possible
1 Squat clean + hang squat clean from above the knees

Gymnastics
EMOM for 10 Minutes

straight set of kipping muscle ups

Metcon
10 rounds of
30 seconds of kettlebell snatch 32/24 kg
30 seconds rest
30 double unders
30 seconds rest

Accessory

“Nicole”

AMRAP in 20 Minutes

400M run
Max rep Pull-ups

Tuesday – 9/12/2017

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

Skill

EMOM for 10 Minutes
3 Power clean starting at 60% of 1RM and working up to strong effort for the day

Gymnastics

EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex

 

Metcon
1 minute of dumbbell burpee deadlift 75/55 lb
1 minute of wall ball shots 30/20lb 10/10′
2 minutes of dumbbell burpee deadlift 75/55 lb
2 minutes of wall ball shots 30/20lb 10/10′
3 minutes of dumbbell burpee deadlift 75/55 lb
3 minutes of wall ball shots 30/20lb 10/10′

Accessory

6x500M Row each for time rest 1 minute between attempts

Wednesday – 9/13/2017

Strength

5×5 Back squat increasing from 9/6

Skill
EMOM for as long as possible
1 Squat snatch with 2 second pause below the knees
starting at 60% and increasing up to 90% of 1RM

Gymnastics

Alternating tabata
L-seat
arch hold

Metcon 

AMRAP in 15 Minutes

10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run

Accessory

EMOM for 10 minutes

Straight set of Chest To Bar pull-ups

Thursday – 09/14/2017

Skill

EMOM for 10 Minutes

2 Split jerks

Metcon

for time

50-40-30-20-10

Air Squat
Sit-up

or if you need a recovery day

5 rounds of

6 minutes on 2 minutes off

row for meters

Friday – 9/15/2017

Strength

7x90s
5 Deadlift ~ 80% of 1RM”

Skill

EMOM for as long as possible
1 Power clean with feet “bolted”

2 reps at each weight increasing by 5-10 lbs
start with feet in same stance as receiving position and keep them in the same spot on the floor throughout the lift.

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

AMRAP in 12 Minutes
15 Box Jump 24/20″
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb

Accessory 

5×15 GHD Sit-up with medicine ball

rest to recovery after each attempt

Saturday – 9/16/2017

Strength

Strong effort 2 Rep max back squat for the day

Skill

12x90s
1 rep Hip snatch
4 each at 75,80 and 85% increase only after 4 successful doubles

Gymnastics

7×2 Pegboard attempt

record the time of each double

Metcon

AMRAP in 20 Minutes
4 Strict Pull-ups
7 Front Squat 185/135 lb
10 Burpees

Accessory
1 Mile run on true form

 

Monday – 09/04/2017

Metcon

6 Rounds of

1 Minute of Two arm dumbbell squat cleans 45/30 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest

Note we are open for 2 classes today at 8:30AM and 9:30AM!

Tuesday – 09/05/2017

Strength
4×7 Bench Press ~ increasing from 8/29 by 5/2.5 lbs

Skill

EMOM for as long as possible
Power clean + push jerk + split jerk
starting at 60% and working up to a max for the day

Gymnastics

EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex

Metcon

AMRAP in 10 minutes
10 alternating jumping lunge steps
10 one arm alternating kettlebell swings 40/32 kg

Accessory

6×15 Calorie air assault
1 minute rest between rounds
rest to recovery then 10 Calories for time

Wednesday – 9/6/2017

Strength

5×5 Back squat increasing from 8/30

Skill
E60s for as long as possible
1 Squat snatch
starting at 60% and increasing

Gymnastics

EMOM for 10 Minutes
Straight set of chest to bar pull-ups

Metcon

for time
15-12-9-6-3
Snatch 115/85 lb
Thruster 115/85 lb

Accessory

10x60s

Straight set of strict HSPU

Thursday – 9/7/2017

Skill

EMOM for 10 Minutes
1 Squat Clean

Metcon 

AMRAP in 10 Minutes
Power Cleans 205/145 lb

4 Lateral Burpees over the bar EMOM

or if you want some really hard recovery

15x400M Run

2 minutes rest between rounds

Friday – 9/8/2017

Strength

7x90s
4 Deadlift ~ 80% of 1RM

Skill

EMOM for 10 Minutes

[odd] 30 second wall facing handstand hold
[even] 40 seconds of double unders

Gymnastics

for time

100 Pull-ups
5 burpees EMOM

Metcon
AMRAP in 15 Minutes
20 Push-ups
15 Box Jump 24/20″
100M Run

Accessory 

work up to a strong effort lift for the day
Hang Power Clean from above the knees + hang power clean from below the knees at 80~ 85% of max

Saturday – 9/9/2017

Strength

Strong effort 3 Rep max back squat for the day

Skill
12x90s
2 rep Hip snatch
4 each at 70,75 and 80% increase only after 4 successful doubles

Gymnastics
12x90s
Straight set of kipping muscle ups

Accessory
for time
3000M Air Assault
rest 3 minutes then
2000M Air Assault
rest 2 minutes then
1000M Air Assault

Metcon
for time

50M Uneven farmer carry
300M Run
50M Uneven farmer carry
30 Push Jerks 155/105 lb
50M Uneven farmer carry
300M Run
50M Uneven farmer carry

Monday – 8/28/2017

Skill
EMOM for 10 Minutes
2 Thrusters working to a max for the day

Gymnastics
15x60s
straight set of muscle ups

Strength
4×7 Back Squat ~ 70% of 1RM

Metcon
AMRAP in 8 Minutes
4-8-12-16-20 …
Lateral burpee over the bar
2-4-6-8-10 …
Thruster 135/95 lb

Accessory
21x60s
7 rounds of Straight set of kipping hspu
7 rounds of 30 seconds of double unders
7 rounds of Straight set of chest to bar pull-ups

Tuesday – 8/29/2017

Skill

7x40s 3 TnG Power Snatch ~ 60% of 1RM snatch
rest 2 minutes
7x40s 2 TnG Power Snatch ~ 70% of 1RM snatch
rest 2 minutes
7x40s 1 Power Snatch ~ increasing

Gymnastics

EMOM for 10 Minutes

[odd] toe-to-bar + c-kip chest to bar + bar muscle up
[even] 40 heavy rope double unders

Strength
7×4 Bench Press ~ 80% of your 3RM (8/22)

Metcon

with a clock set for 12 minutes

as many reps as possible of

1 minute of two arm dumbbell power clean 50/35 lb
1 minute of toe-to-bar
2 minutes of two arm dumbbell power clean 50/35 lb
2 minutes of toe-to-bar
3 minutes of two arm dumbbell power clean 50/35 lb
3 minutes of toe-to-bar

Accessory
1RM Weighted pull-up

Wednesday – 8/30/2017

Skill
EMOM for 10 Minutes
2 Squat Snatch

Gymnastics

Upside down Nicole on the water

AMRAP in 20 Minutes
500M Row
Max set of kipping HSPU

Strength
5×5 Back squat at sets at 80% of 1RM

Metcon
for time

200M Run
21 Kettlebell Swing 40/32 kg
21 Box Jump 30/24 ”
200M Run
15 Kettlebell Swing 40/32 kg
15 Box Jump 30/24 ”
200M Run
9 Kettlebell Swing 40/32 kg
9 Box Jump 30/24″

Accessory

4x500M Row
rest 1 minute between attempts

Thursday – 8/31/2017

Skill

EMOM for 10 Minutes
Straight set of HSPU

Metcon
for time
27-21-18-15-12-9-6-3
Abmat Sit-up
Deadlift 155/105 lb

or if you need a recovery day…
On the trueform
30×2 Minutes
[odd] as many meters as possible
[even] rest

Record the meters traveled for each round

Friday – 9/1/2017

Weightlifting

Squat clean & jerk
2×1 65,70,75,80,85,90%

Gymnastics

2 x Tabata, alternating
hollow
arch

Strength
3 RM Deadlift bounce away!

Metcon
With a clock set for 21 minutes
7 Minutes of
Rowing for calories
7 Minutes of
5 Pull-ups
10 Push-ups
15 Squats
7 Minutes of
30 Double Unders
15 Two arm dumbbell push jerk 35/20 lb

Accessory

10×10 GHD Sit-ups

Rest as needed between sets, complete each set as fast as possible.

Saturday – 9/2/2017

Weightlifting

30 power snatch 155/105 lb

then work up to 1RM for the day of
Hang Power Clean + Hang Squat Clean

Gymnastics
EMOM for 10 minutes
20′ Handstand walk

Strength
Front Squat
Strong effort triple for the day

Metcon
1 Mile run
100 Wall ball shots 20/14 lb

Accessory
10×1 Legless rope climb

Monday – 8/21/2017

Skill
EMOM for 10 Minutes
2 Hang squat clean

Gymnastics
Muscle ups EMOM for 15 Minutes
Straight set of muscle ups

Strength*
3x 10 Back Squat ~ increasing from 8/14

*end of cycle!

Metcon
AMRAP in 9 Minutes
6 Air squats
3 Push-ups

Accessory
EMOM for 20 Minutes
Straight set of chest to bar pull-ups + 3 Sandbag cleans 100/70 lb

Tuesday – 8/22/2017

Skill

12x90s
Slow pull squat snatch ~ 70% of 1RM

Gymnastics
Alternating tabata
Strict Toe to bar
Plank hold

Strength
3RM Bench Press

Metcon
5 rounds of
3 minutes on 1 minute off
3 Power Cleans 155/105 lb
6 Push jerk 155/105 lb
9 Lateral burpees over the bar

Accessory
10×10 GHD Sit-ups

Rest to recovery between sets.

Wednesday – 8/23/2017

Skill

EMOM for 20 Minutes
[odd] Straight set of kipping pull-ups
[even] 15 Wall ball shots 30/20lb 10/10 lb”

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Strength
5RM Front Squat

Metcon
AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up
Alternating Dumbbell Snatch 50/35 lb

Accessory
5×25 Calorie row
rest 1 Minute between attempts

Thursday – 08/24/2017

Skill

10×1 Handstand walk for distance

Metcon 

AMRAP in 15 Minutes

10 Deadlift 225/155 lb
200M Run
30 Double Unders

or if you need a recovery day

Death by RPM’s on the air assault

30 seconds on 30 seconds off for as long as possible Start at 40 RPM and increase 10 RPM every round until you can not hold the number

Friday – 8/25/2017

Skill
EMOM for 10 Minutes
30 seconds of strict pull-ups

Gymnastics

EMOM for 10 Minutes
toe-to-bar + chest to bar + bar muscle up

Strength
4 RM Deadlift no bounce rest hands at bottom of rep

Metcon

for time

10-1
hang power clean 155/105 lb
front squat 155/105 lb

Accessory
EMOM for as long as possible working up to 85% if possible.

Split jerk with 2 second pause in recieving position prior to recovery

Saturday – 8/26/2017

Skill

EMOM for as long as possible

1 Squat snatch starting at 60% and increasing with no misses, no saves

Metcon
3 Rounds for time
20 Power Snatch 75/55 lb
400M Run
20 Overhead walk lunge steps 75/55 lb
400M Run

Gymnastics
EMOM for 10 Minutes

1 Strict Muscle up + 2 kipping ring dips

Strength
Back Squat
5×5 each increasing from 8/19

Accessory
for time

10 rope climbs on short rope

Monday – 8/14/2017

Skill

EMOM for 10 Minutes
30 Seconds of triple unders

Gymnastics

18x40s
Straight set of Kipping muscle ups

Strength
3x 10 Back Squat ~ increasing from 8/7

Metcon

6 Rounds for time
12 Box jumps 30/24″
8 Kettlebell Snatch 32/24 kg
6 Alternating Weighted Pistols 32/24 kg”

Accessory
EMOM for 20 Minutes
1 Squat Snatch at 70% of 1RM

Tuesday – 8/15/2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

Gymnastics
9x40s
Straight set of deficit kipping HSPU

Strength
3RM Push press

Metcon
AMRAP in 10 Minutes
20 Medicine Ball Clean 20/14 lb
10 Sumo Deadlift High Pull 75/55 lb

Accessory
20x60s
1 Squat clean and jerk @75% of 1RM

Wednesday – 8/16/2017

Skill

EMOM for 10 Minutes
Push Jerk + Split Jerk

Gymnastics
for time *
40 bar muscle ups

*4 burpees to target every 40 seconds starting at 0:00″

Strength
5×3 back squat at 95% of weight from 8/7

Metcon

for time
400M Run
50 Sit-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups

Accessory

Three parts rest as needed between each implement

500M Row easy
rest to recovery
then 500M row for time

rest to recovery then
1000M Air assault easy
rest to recovery then 1000M Air assault for time

500M ski-erg easy
then rest to recovery
500M ski-erg for time

Thursday – 08/17/2017

Skill

Front Squat

2-2-2-2-2

Metcon

3 Rounds for time

30 Goblet walking lunge steps 75/55 lb
10 Power Cleans 205/145 lb

or if you need a recovery day

Row 5K

Friday – 8/18/2017

Skill
Tabata L-Sit

Gymnastics
EMOM for 10 Minutes

20′ Handstand walk attempt

Strength
2RM Deadlift no bounce rest hands at bottom of rep

Metcon
Every 4 minutes for 5 rounds
200M Run
15 Thrusters 115/85

Accessory
EMOM for 20 minutes

Straight set of strict pull-ups.

Saturday – 8/19/2017

Skill
Run 1 Mile

Gymnastics

Every 3 Minutes for 5 Rounds
Max set of muscle ups

Strength
Back Squat
5×5 each set at 80%

Metcon
AMRAP in 30 Minutes
200M Uneven Farmer Carry
40  Double unders
20 Burpees
40Double Unders

Accessory

for time
15 rope climbs

Monday – 08/07/17

Skill

EMOM for 10 Minutes

3 Thrusters

Strength

3x 10 Back Squat ~ increasing from 7/31

 

Metcon

With a clock set for 12 Minutes

1 Minutes of burpees to a plate 45/25 lb
1 Minutes of wall ball shots 20/14 lb
2 Minutes of burpees to a plate 45/25 lb
2 Minutes of wall ball shots 20/14 lb
3 Minutes of burpees to a plate 45/25 lb
3 Minutes of wall ball shots 20/14 lb

Gymnastics

10 minutes to climb HSW ladder.

2-4-6-8-10… steps

Restart at 2 if you are unable to complete any round. Rest between rounds as needed.

Accessory

for time*

50 Strict pull-ups

*20 Double unders EMOM

Tuesday – 8/8/2017

Skill
3x 2k Row
rest 2 minutes between efforts

Gymnastics
EMOM for 10 Minutes
Straight set of kipping Toe-To-Bar + Straight set of strict HSPU

Strength
EMOM for 20 Minutes
1 Hang Snatch above the knees + Overhead Squat
start at 60% and increase slowly

Metcon
AMRAP in 15 Minutes
9 Deadlift 225/155 lb
12 Push-Ups
30 Double Unders

Accessory

complete each set for time
15 muscle ups
2 minutes rest
12 muscle ups
2 minutes rest
9 muscle ups

Wednesday – 8/9/2017

Skill

EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk

Gymnastics
for time *
100 Pull-ups

* 5 Burpees EMOM

Strength
5×1 back squat at 105% of 4 rep from 8/2

Metcon

for time
400M Run
40 Push press 115/85 lb
400M Run

Accessory

for time*
50 strict ring dips
*20 Double unders EMOM

Thursday – 08/10/2017

Skill

6×3
Hollow Body Strict Pull-Up

Metcon

3 rounds for reps with one minute at each station

Two arm dumbbell front squat 50/35 lb
Kettlebell swing 32/24 kg
Box Jump 24/20″
Sit-up
Row
Rest

or if you need a recovery day

5K Run

Friday – 08/11/2017

Skill
EMOM for 20 Minutes
1 Squat Snatch starting at 60% and increasing

Gymnastics
EMOM for 10 Minutes
Straight set of bar muscle ups

Strength
2RM Deadlift

Metcon

for time

21 Hang Power Clean 155/105
200M Run
15 Hang Power Clean 155/105
200M Run
9 Hang Power Clean 155/105
200M Run

Accessory
CrossFit Games Masters Event 7

4 rounds for time of:
50 double-unders
15 snatches 95/65 lb

Saturday – 8/12/2017

Skill
EMOM for as long as possible
15 burpee box jump over 30/24″

Gymnastics

EMOM for 10 Minutes
Straight set of kipping parallette HSPU + straight set of alternating pistols

Strength

for time
100 Sandbag cleans 100/70 lb

Metcon
AMRAP in 25 Minutes
5 Squat Snatch 185/125 lb
50 Double Unders
500M Run

Accessory
for time
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks 155/105 lb

Monday 7/31/2017

Skill

EMOM for 10 Minutes
1 Squat clean

Metcon

for time
21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Gymnastics 
12x90s
[odd] Row for calories
[even] 60 seconds of Strict HSPU

Strength
3x 10 Back Squat ~ increasing from 7/24

Accessory 

EMOM for 10 Minutes
Straight set of Bar Muscle ups

Tuesday – 08/1/2017

Skill 

10x30s
Straight set of ring muscle ups

Gymnastics 

10×1 wall walk

Weightlifting
EMOM for as long as possible
1 Snatch with pause in receiving position, no saves.
Complete 3 consecutive reps before moving up in weight

Metcon
AMRAP in 20 Minutes
9 Front Squats 155/105 lb
12 Power Cleans 155/105 lb
15 Push-ups
18 Sit-ups

Accessory
for time
40 Calorie Air Assault
30 Sandbag Cleans 150/100 lb
20 Calorie Air-Assault

Wednesday – 8/2/2017

Strength
4 Rep back squat at 95% of double from 7/26

Skill

EMOM for 10 Minutes
2 Split Jerks

Metcon

for time

100 burpees to target

Accessory/Gymnastics
EMOM for 20 Minutes
[odd] Straight set of Chest to bar pull-ups
[even] 3 TnG Power Snatch

Thursday – 08/03/17

Skill

EMOM for 10 Minutes
30 Seconds of Kiipping Pull-Ups

Metcon 

for time

50-35-20

Double Under
Alternating Dumbbell Snatch 50/35 lb

Or if you need a recovery day

For time

Air assault 500 Calories

Friday – 8/4/2017

Gymnastics/Skill

EMOM for 20 Minutes
[odd] Straight set of toe-to-bar
[even] straight set of squat snatches 60% of 1RM

Strength
3×5 Front Squat

Metcon

AMRAP in 15 Minutes
200M Run
30 One arm dumbbell overhead walking lunge steps 50/35 lb
40 Air Squats ”

Accessory

EMOM for 20 Minutes
1 Clean & jerk @ 75-80%

Saturday – 8/5/2017

Skill

EMOM for as long as possible
15 Burpee Box Jump Overs 30/24

Gymnastics
AMRAP in 5 Minutes
Bar Muscle Ups ”

Strength

EMOM for 20 Minutes
1 Squat Snatch @ 75-80%

Metcon

for time
1 mile run

then

5 Rounds of
10 Toes To Bar
20 Power Clean 155/105 lb

Accessory
3×6 Rope climbs
Record the time of each set of 6.

Monday 07/24/2017

Skill

EMOM for 10 Minutes

1 Power Clean

Metcon

AMRAP in 8 Minutes

12 Alternating Dumbbell Snatch 50/35 lb
6 Burpee Box Jumps 24/20″

Gymnastics

12x90s
[odd] Row for calories
[even] 60 seconds of Kipping HSPU

Strength

3x 10 Back Squat ~ increasing from 7/18

Accessory

EMOM for 10 Minutes
30 seconds of Chest To Bar Pull-ups

Tuesday 7/25/2017

Accessory

Tabata L-Seat

Metcon

AMRAP in 20 Minutes
400M Run
20 Kettlebell Swings 32/24 kg
40 Sit-Ups

Strength

EMOM for as long as possible
1 Snatch with pause in receiving position, no saves.
Complete 3 consecutive reps before moving up in weight

Gymnastics

20x60s
[odd] 1 Strict Muscle up + straight set of kipping muscle ups
[even] 30 double unders

Skill

10 Minutes to establish a max handstand walk

Wednesday 7/26/2017

Skill

for time
70 Wall Ball Shots 20/14 lb 10/10
50 Calorie Row
30 Strict HSPU
10 Burpee Muscle Ups

Metcon

5 Rounds with 1 Minute on each station

Thrusters 95/65lb
Pull-ups

Gymnastics

EMOM for 10 Minutes
:30 seconds of pistols

Strength

Work up to a Heavy Backsquat Double for the day

Accessory

7 Minutes to establish a max set of double unders

Thursday 7/27/2017

Skill

Deadlift
3-3-3-3-3

Metcon

AMRAP in 12 minutes
9 Deadlifts 155/105lb
6 Burpees
3 Power Cleans 155/105lb

OR
If you need a recovery day:

Recovery

for time

500 Calorie Row

Friday 7/28/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

For time
50 Toes-to-Bar
100 One Arm Dumbbell Overhead Lunge Steps 50/35
1000m Run

Gymnastics

6x180s *
5 Bar Muscle ups
2 Rope Climbs
* Record the time of each round

Strength

50 meter Sled Push for Max Weight

Accessory

For time
100 Burpees*
*5 Kettlebell Swings EMOM 32/24kg
[Scale up to 40/32kg only if you can keep the swings unbroken]

Saturday 7/29/2017

Metcon

For time
1000M Row
then
21-18-15-12-9-6-3
Squat Clean 115/85 lb
Push-Up

Gymnastics/Strength 

EMOM for 20 minutes
[odd] Straight Set of Muscle Ups
[even] 3 TnG Power Clean

Skill

mainsite 6/08/17
10 1-minute rounds of:
3 Thrusters 185/135 lb
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Accessory

6 rounds for time
20 Calorie Ski
15 GHD Sit-Ups

 

 

 

 

 

 

*We apologize if the workouts on Saturday 7/15 didn’t post! 

Monday 7/17/2017

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Metcon

AMRAP in 10 Minutes

Kettlebell Snatch 32/24kg*
*EMOM 7 Burpees

Gymnastics

For time
9-7-5
Bar Muscle Up
21-15-9
Dumbbell Push Press 50/35lb

Strength

EMOM for as long as possible
1 Squat Clean & Jerk

Accessory

EMOM for 10 Minutes
:30 Strict Pull-Ups

Tuesday 7/18/2017

Skill

EMOM for 10 Minutes
1 Split Jerk

Metcon

AMRAP in 15 Minutes
400m Run
8 Front Rack Lunge Steps 135/95lb
12 Front Squats 135/95lb

Accessory 

for time
2K ski-erg
30 Overhead squats 155/105 lb

Strength

EMOM for 10 Minutes
1 Snatch @ 80%

Gymnastics 

10x120s
0-59s Row for calories
60-89s Rest
90s-120s Straight set of Muscle Ups

Wednesday 7/18/2017

Gymnastics

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

Metcon

For time
21-18-15-12-9-6-3
Push-Up
Box Jump 24/20″

Skill

10x120s
0-59s Row for calories
60-89s Rest
90s-120s 4 Push jerk at 70% of 1RM Push Jerk

Strength

3x 10 Back Squat ~ 65%

Accessory

for time
400M Run
rest 5 Minutes
500M Row

Thursday 7/20/2017

Strength

Back Squat
10-10-10
*[If you did this yesterday do 3×10 Front Squat at 65%]

Metcon

for time

50-35-20
Wall Ball Shots 20/14 lb 10/9′
Medicine Ball Sit-up 20/14lb

OR

If you need a Recovery Day:

Recovery

Run 1k
Rest 3 minutes
Ski 1k
Rest 3 minutes
Run 1k
Rest 3 minutes
Row 1k
Rest 3 minutes
Run 1k

Friday 7/21/2017

Skill

10×1
Legless Rope Climbs or Short Rope Climbs

Metcon

5 rounds for max reps
1 minute Sumo Deadlift High Pull 95/65lb
1 minute Push Press 95/65lb
1 minute Rest

Gymnastics 

For time
21-15-9
Strict Deficit HSPU 4.5/3″*
*21 Box Jumps after each round 30/24″

Strength

3×10
Deadlift 75-80%

Accessory

For time
50s-40s-30s-20s-10s
accumulate each amount of time in a ring support hold, does not need to be unbroken, rest as needed between sets.

Saturday 7/22/2017

Metcon

5 rounds of

3 minutes on 1 minute off

4 Deadlifts 225/155lb
8 Kettlebell Swings 32/24kg
24 Double Unders

Strength

EMOM for as long as possible 1 squat clean starting at 60% and increase

Gymnastics 

AMRAP in 10 Minutes
1 Strict Muscle Up
5 Air Squats
[scale to kipping muscle up if needed]

Skill

24x60s
[1] HSW
[2] Ski Erg for calories
[3] Burpees

Accessory

3 Rounds for time
15 DB Push press 50/35lb
15 Push-ups
15 Calorie Air assault

 

 

Monday 7/9/2017

Accessory

8×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Metcon

for time

40-30-20-10
Alternating Dumbbell Snatch 50/35 lb
Goblet Squat

Gymnastics

For time
Strict “JT”
21-15-9
Strict HSPU
Strict Ring Dip
Push-Up

Skill

10 rounds of 20 seconds on 100 seconds off max RPM’s on the assault bike record max RPM’s achieved.
[Make sure not to do this during class instruction unless bike is outside or in mobility room]

Strength

EMOM for as long as possible
1 Clean & jerk with 2 seconds max pause prior to jerk after finishing clean. (No longer than 2 seconds between standing up the clean and executing the jerk)
Continue working up to a max effort clean after missing more than ONE jerk at any weight.

Tuesday 7/11/2017

Strength

2RM Deadift

Metcon

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb

Gymnastics

For time
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders

Skill

for time
500M Row
rest 5 Minutes
400M Run

Accessory

For time
20 Clean and Jerks at 50% of 2RM Deadlift
(Power or squat clean ok)

Wednesday 7/12/2017

Accessory

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

Metcon

10 Rounds for reps of

30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of double unders
30 seconds of rest

Gymnastics

AMRAP in 8 Minutes
10 Alternating Pistols
8 HSPU
6 T2B

Strength

2 RM Bench Press then
20 Bench press for time at 70% of 2RM
[USE A SPOTTER!!!]

Skill 

for time
20-16-12-8-4
Chest To Bar Pull-Ups
10-8-6-5-4-2
Power Snatch
135/95 lb

Thursday 7/13/2107

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Metcon

AMRAP in 8 Minutes 
5 Push-Ups
10 Alternating Jumping Lunges

OR

If you need a Recovery Day:

Recovery 

4x1000M Run

2 minutes rest between each run

Friday 7/14/2017

Strength

Front Squat
3-3-3-3-3

Metcon

AMRAP in 10 Minutes

5-10-15-20-25… Kettlebell Swings 32/24kg*
*200M Run after each set

Gymnastics/Skill 

20x60s
[odd] Straight set of Kipping muscle ups
[even] Straight set of triple unders

Accessory

AMRAP in 8 minutes
9 Dumbbell Deadlifts 50/35 lb
6 burpees
3 Dumbbell Power Cleans 50/35 lb