Category: Competition

Monday 7/3/2017

Strength

1RM Front Squat

Metcon

“Annie”

50-40-30-20-10
Double Under
Sit-Up

Skill

20x30s
3 TnG Power Snatch 115/85 lb

choose a weight with which you can stay “bolted”

Gymnastics 

for time
5-4-3-2-1
Strict Muscle up*
*200M Run between each set

Accessory

AMRAP in 10 minutes
9 clean 165/115 lb
7 clean 185/135 lb
5 clean 195/145 lb
3 clean 205/155 lb
max cleans 225/175 lb

power or squat clean allowed, change your own weights

Tuesday 7/4/2017

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Wednesday 7/5/2017

Strength

1RM Clean and Jerk

Metcon

for time
21-15-9
Sumo Deadlift high pull 115/85 lb
Lateral Burpee over the bar

Gymnastics

20x30s
1 Muscle Up with Strict Dip
[Scaled option: 20x45s]

Skill

2K Row then directly into:
3 rounds of 250M hard pressure 250M easy

Accessory

4 rounds for time
20 GHD Sit Ups
Rest 2 minutes between each round

Thursday

Accessory

Handstand Work
Choose a handstand skill to work on today

Metcon

AMRAP in 15 Minutes

9 Push-ups
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

OR
If you need a Recovery Day:

Recovery

“Jerry”

For time

1 Mile Run
2k Row
1 Mile Run

Friday 7/7/2017

Skill

EMOM for 10 Minutes
2 Power Snatch

Metcon

“Randy”

For time
75 Snatch 75/55lb

Strength

3RM Deadlift

Then 3×10 at 70% of 3RM

Gymnastics

7 rounds for time
5 Bar Muscle Ups
500m Row

Accessory

5×6 Strict Toes to Bar
Rest as needed between sets

 

Monday 6/26/2017

Strength

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Metcon

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 65/45lb
100M Run

Accessory

2x Tabata Lateral Burpees over the Bar
16 rounds of 20 seconds on 10 seconds off

Skill

For time
2k Row *
*E2MOM 5 Strict Pull-Ups

Gymnastics 

12-9-6
Muscle Up with Strict Dip
Weighted Pistol 50/35

Tuesday 6/27/2017

Accessory

6×3
Hollow Body Strict Pull-Up

Metcon

3 Rounds for reps with 1 Minute on each station
Burpees
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two arm Dumbbell Thrusters 45/30lb
Chest-to-bar pull-ups
Rest

Strength

EMOM for as long as possible
1 Hang Snatch from above the knees with pause in bottom of overhead squat

Gymnastics 

for time
20-15-10 Toe-To-Bar
3-2-1 Rope Climb

Skill

4×15 GHD Sit-Up
Rest 1 Minute between sets

Wednesday 6/28/17

Accessory

EMOM for 10 Minutes
[Odd] Max Effort L-Seat
[Even] Rest

Metcon

AMRAP in 20 Minutes
400M Run
20 One arm Kettlebell Overhead Walking lunge steps 32/24 kg
40 Double Unders

Strength

for time

30 Front squats at 80% of your 1RM

Gymnastics/Skill

20x60s

[odd] Straight set of Kipping HSPU
[even] 3 TnG Power snatch ~ 70% of 1RM Snatch

Thursday 6/29/2017

Skill

EMOM for 10 Minutes
3 Power Snatches

Metcon

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

OR

If you need a Recovery Day:

Recovery

4x1000M Row

Rest 2 Minutes between efforts

Friday 6/30/2017

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk

Metcon

“Grace”

for time

30 Clean & Jerks 135/95 lb

Gymnastics/Strength

AMRAP in 20 Minutes
4 Deadlift ~85%
6 Strict Toe-To-Bar
8 Strict Ring Dips on high rings [perform a MU and then 8 strict dips]
48 Double Unders

Accessory

EMOM for 10 Minutes
10 Sumo deadlift high pull 95/65 lb 100M Run *
*complete as an AMRAP if you can not make any round

Saturday 7/1/2017

Metcon

10 Rounds for time

15 Wall ball shots 20/14 lb 10/9′
200M Run

Strength 

Start at 60% of 1RM and work up to max effort 1 Power Clean + 6 Front Squat

Skill

10x120s 20 second assault bike for max RPM record max RPM’s achieved for each

Accessory

AMRAP in 7 Minutes
20′ Unbroken HSW
[Scale to a distance you can consistently do unbroken. Each unbroken walk counts as a rep. Must come down between reps]

Gymnastics 

20x60s
[odd] Straight Set of Parallette HSPU (Choose a deficit that allows you to do atleast 2 reps every round)
[even] 30 seconds of rope climbs (technique practice)

 

Monday 6/19/2017

Skill

EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

Metcon

For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb

Strength

EMOM for as long as possible
Power Clean and Split Jerk

Gymnastics

10x90s
10 Calorie Row + Straight Set of Ring Muscle Ups

Accessory

4×2 Legless Rope Climbs
Complete each set of 2 as fast as possible. Rest as needed between each set.
*Scale to regular rope climbs if needed.

Tuesday 6/20/2017

Skill

EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position

Metcon

AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders

Strength

Backsquat
5×2
Work up to a heavy double for the day

Gymnastics 

3o Parallette Handstand Push-ups for time
[Choose a deficit that allows you to open with at least a set of 5]

Accessory 

3k Row for time*
*15 Push-ups E2MOM

Wednesday 6/21/2017

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Metcon

3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb

Gymnastics 

EMOM for 10 Minutes
[odd] Straight set of Bar Muscle Ups
[even] Straight set of Strict HSPU

Strength

EMOM for 20 Minutes
1 Squat Snatch
Start at 60% and increase no more than 5lbs each lift

Accessory

EMOM for 10 Minutes
[odd] Ski Erg for Max Cals
[even] :30s of GHD Sit Ups

Thursday 6/22/2017

Strength

7RM Front Squat

Metcon

AMRAP in 7 Minutes

2 Push-ups
1 Jumping pull-up *

*use a pull-up bar that is at least 6″ outside of your reach.

OR if you need a recovery day

Recovery

Start with a clock set to zero and perform the following segments rowing with hard pressure on the longer segments and easy on the 500M pieces.

at 0:00
3K Row(hard)

at 15:00
500m Row (easy)

at 20:00
2K Row (hard)

at 30:00
500m Row (easy)

at 34:00
1K Row (hard)

Friday 06/23/2017

Skill

EMOM for 10 Minutes 

Straight set of HSPU

Metcon 

“Heavy Jack”

AMRAP in 20 Minutes 

10 Push Press 135/95 lb
10 Kettlebell Swing 32/24 kg
10 Box Jumps 30/24″

Gymnastics

EMOM for 10 Minutes

Straight set of strict Muscle ups

Strength

Deadlift

Work up to 2 reps at 90% of current max

Accessory

2 Mile run on Trueform

Saturday 6/24/2017

Metcon

“Run Randy Run”

for time

45 Power Snatch 75/55 lb
1000M Run *
30 Power Snatch 75/55 lb
1000 M Run

Strength

Every 90s for as long as possible
20 Double Unders + 1 Overhead Squat taken from the rack

Gymnastics 

EMOM for 10 Minutes
Straight Set of Kipping Muscle Ups

Skill

For time
40 C2B Pull-Ups
30 Deadlifts 225/155lb
20 Ski Erg Cals

Accessory 

5 attempts at a max handstand walk

 

 

Monday 6/12/2017

Skill 

EMOM for 10 Minutes
Power Clean & Push Jerk

Metcon

AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups

Gymnastics 

9 Muscle Ups
400m Run
7 Muscle Ups
400m Run
5 Muscle Ups
400m Run

Accessory

For time
50 Burpee Box Jump (all the way) Overs 24/20″

Strength 

Backsquat
Work up to a set of 5 at 80%

Tuesday 6/13/2017

Accessory

8×2
Strict weighted pull-up with pause at top of pull-up
Build in weight each set if possible

Metcon

5 Rounds of 3 Minutes work 1 Minute Rest
3-6-9 …
Thruster 95/65 lb
Lateral Burpee Over the Bar

Strength

Deadlift
Work up to 5 reps at 80% of Current Max

Gymnastics 

Tabata Deficit Kipping HSPU 4.5/3″

Skill 

For time
30 Calorie Row
30 Toes-to-bar
30 Hang Power Cleans 135/95lb

Wednesday 6/14/2017

Strength

Sumo Deadlift
2-2-2-2-2

Metcon

2 Rounds for time
35 Kettlebell Swings 32/24kg
500M Run
100 Double Unders

Gymnastics

For time
9-7-5
Bar Muscle Up
Alternating Dumbbell Squat Snatch 35/50lb

Skill

EMOM in 10 Minutes
Straight Set of Bar Muscle Ups
[*Do this after Bar MU Metcon]

Accessory 

Tabata GHD Sit-Ups

Thursday 6/15/2017

Skill

Alternating Tabata of
L-Seat
Superman Hold

WOD

AMRAP in 15 Minutes

6 Front Rack Walking Lunge Steps 135/95 lb
12 Push Press 135/95 lb
36 Air Squats

OR
If you need a Recovery Day

Recovery

3x1500M Row

Rest 2 Minutes between efforts

Friday 6/16/2017

Skill

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat

Metcon 

for time
50 Burpee Box Jump Overs 24/20″

Strength 

Backsquat
Work up to a set of 3 at 85%

Accessory

5 max sets of Ring Push Ups
Rest as needed between sets

Gymnastics 

For time
9-7-5
Deficit HSPU 4.5/3″
Hang Power Clean 185/135lb

Saturday 6/17/2017

Metcon

500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots

Strength

EMOM for as long as possible
1 Split Jerk

Gymnastics

5 rounds for time
4 Ring Muscle Ups
3 Squat Cleans 185/135

Skill

4-3-2-1
Rope Climb
20-15-10-5
Box Jump all the way over 24/20″

Accessory

5 attempts at max distance Handstand Walk

 

 

 

Monday 6/5/2017

Strength

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean

Metcon

AMRAP in 10 Minutes
10 Goblet Squats 32/24kg
15 Push-Ups
10 Goblet Lunges 32/24kg

Gymnastics 

AMRAP in 8 Minutes*
Chest-to-Bar Pull-Ups
*EMOM 7 wall ball shots 30/20lb

Skill

4 Rounds for time
20 Calorie Row
10 Hang Squat Clean 135/95lb

Accessory

1 RM Strict Press

Tuesday 6/6/2017

Gymnastics

EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold

Metcon

10 Rounds for reps

30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest

Strength

Squat Clean and Jerk
3 singles at each weight
65, 70, 75, 80, 85%

Skill

EMOM for 24 Minutes
[1] :30 Burpee Box Jump Overs
[2] Row for Calories
[3] Straight Set of Strict HSPU

Accessory 

5 max sets of kipping ring dips
Rest as needed between sets

Wednesday 6/7/2017

Strength

3RM Deadlift

Metcon

3 rounds for time
400m Run
10 Hang Power Snatch 135/95lb

Gymnastics 

AMRAP in 10 Minutes
2 Strict Muscle Ups
4 HSPU
8 Pistols

Skill

4 rounds for time
500m Row
10 Strict Pull Ups

Accessory

For time
30 GHD Sit-Ups

Rest 3 Minutes then Repeat
[If you haven’t done this volume of GHD sit-ups cut the reps down to 20 or 25]

Thursday 6/8/2017

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

For time
15-12-9-6-3
Lateral Burpee over the bar
Hang Power Clean 135/95lb

OR
If you need a Recovery Day:

Recovery 

6×4 Minutes
Run 400M then Max set of C2B Pull-Ups

record time of each run and C2B reps completed

Friday 6/9/2017

Accessory

Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold

Metcon

6 rounds for time
30 Air Squats
200m Run

Skill

Squat Snatch
3 singles at each weight
65, 70, 75, 80, 85%

Strength

Front Squat
Work up to a set of 5 at 80% of current 1RM

Gymnastics 

AMRAP in 10 Minutes*
Muscle Ups
*EMOM 7 wall ball shots 30/20lb

Saturday 6/10/2017

Metcon

For time
50 Toes to Bar
1,000M Run
40 Deadlifts 185/135lb
1,000M Run
30 Power Cleans 185/135lb

Strength

Backsquat
Work up to a set of 3 at 85% of current Max

Gymnastics 

EMOM for 10 Minutes
[odd] Straight Set of Bar Muscle Ups
[even] Air Assault for Calories

Skill

For time
50 Power Snatch 75/55lb
200m Ski Erg
35 Power Snatch 75/55lb
350m Ski Erg
20 Power Snatch
500m Ski Erg

Accessory

E2MOM for 10 Minutes
1-2 Peg Board Ascents

Monday – 05/29/17

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Tuesday – 05/30/17

Skill

Handstand Walk Practice

Metcon

5 Rounds for reps with one minute on each station

Row for Calories
Burpees
Box Jumps 24/20″
Rest

Strength

3×10
Deadlift  [Add 5-10lb from 5/22]

Gymnastics 

12x90s
1 minute Air Assault bike for max calories + straight set of toes to bar
[make sure to bike outside if you do this during classes]

Accessory 

8x60s
12 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]

Wednesday 5/31/2017

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Metcon

For time*
15-21-27-21-15
Kettlebell Swings 32/24kg
*200m run between each set

Strength

2RM Front Squat

Gymnastics 

12x90s
20 Double Unders + Straight Set of Muscle Ups

Accessory 

5 sets of max strict pull-ups
Rest as needed between sets
[If your sets are smaller than 5 do 8 sets instead of 5]

Thursday – 6/01/2017

Skill

EMOM for 10 Minutes

Straight set of toes-to-bar

WOD

for time

40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb

OR

If you need a Recovery Day:

Recovery

On the Trueform Runner *

9 Minutes for max meters

rest to recovery

7 minutes for max meters

rest to recovery

5 minutes for max meters

rest to recovery

3 minutes for max meters

rest to recovery

1 minute for max meters

*record your total meters and average speed in each round, goal is to run at a consistent pace and increase “speed” number across each effort.

Friday 6/2/2017

Strength 

Front Squat
3-3-3-3-3 ~90% of 2RM from Wednesday
Carry the same weight across for all 5 sets if possible

Metcon

AMRAP in 8 Minutes
20 Air Squats
40 Double Unders

Gymnastics

AMRAP in 3 minutes
Strict HSPU

Rest 3 minutes

AMRAP in 3 minutes
Kipping HSPU

Rest 3 minutes and Repeat.

Skill

4 rounds for time
20 Calorie Row
10 Hang Power Cleans  135/95

Accessory

For time
50 Chest to Bar Pull-Ups

Saturday 6/3/2017

Metcon

For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb

Strength

EMOM for as long as possible
2 Squat Snatch

Skill

10 rounds for time
200m Run
30′ Handstand Walk
[If you can’t HSW 30′ scale to 10 or 20′. If you can not HSW scale to 30′ OH Walking Lunge with 45/25lb plate]

Gymnastics

30 Muscle Ups for time

Accessory

5×6 Strict Toes to Bar*
10 Strict Push-Ups after each set. Rest as needed between sets.

 

 

 

 

 

 

Monday 5/22/2017

Strength 

3×10
Deadlift  [Add 5-10lb from 5/17]

Metcon

8 minute AMRAP*
Medicine Ball Cleans 30/20lb
*EMOM 5 Burpees

Gymnastics 

E2MOM for 20 Minutes
15/12 Calorie Row + Straight Set of Toes-to-bar

Skill

AMRAP in 8 Minutes
8 Alternating Dumbbell Snatches 65/50lb
40 Double Unders

Accessory

EMOM for 10 Minutes
Straight Set of Ring Dips + 5 Burpee Box Jump Overs

Tuesday 5/23/2017

Skill

EMOM for 10 Minutes
[odd] Straight set of Strict Toes-to-bar
[even] Max set of double unders

Metcon

5 rounds for time
10 Kettlebell Snatch 32/24kg
10 Push-ups
200m Run

Strength

EMOM for as long as possible
1 Power Snatch + 1 Squat Snatch
*does not need to be touch and go

Gymnastics 

12x90s
1 minute row for max calories + straight set of strict HSPU

Accessory 

For time
30 Calories on Air Assault Bike + 30 Burpees to target
*If you do this during class instruction make sure to bike outside

Wednesday 5/24/2017

Skill

10×2 Strict Pull-Up with pause at the top
[add weight if you can do so while still maintaining the pause]

Metcon

10 Rounds for reps

30 seconds of Two arm dumbbell push press 50/35 lb
30 seconds of rest
30 seconds of box jumps 24/20″
30 seconds of rest

Strength

EMOM for as long as possible
1 Squat Clean start at 60% and work up to a max for the day

Gymnastics

20x60s
[odd] Straight set of muscle ups
[even] Straight set of TnG Power Snatch 135/95 lb

Accessory 

for time *
50 GHD Sit-ups
*if you have not done this volume of GHD sit-ups before perform 30 repetitions not for time.

Thursday 5/25/2017

Skill

Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold

WOD

AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb

OR

If you need a Recovery Day:

Recovery

For Max meters on True Form:
15 rounds of 30 seconds all out sprint 90 seconds rest

Friday 5/26/2017

Skill

EMOM for 10 minutes
3 Power Cleans

Metcon

for time
50-40-30-20-10
Kettlebell Swings 32/24 kg
Abmat Sit-ups

Strength

3×10 Back Squat ~60-65-70%

Gymnastics 

AMRAP in 8 Minutes *
HSPU
*20 Double unders EMOM

Accessory

3 rounds for time
500m Row
7 Bar Muscle Ups

Saturday 5/27/2017

Skill

10 minutes to climb handstand walk ladder

2-4-6-8 … steps

restart at 2 if you are unable to complete a round (one had forward = 1 step)

Metcon

2 Rounds for time

1000M Run
50 Thrusters 45/35 lb
30 Burpees

Strength

3×1 Squat Snatch at 65,70,75,80,85 % *

*three singles at each weight, must make all three at each weight before moving up with no saves

then work up to a 1RM for the day

3 strikes you’re out for both parts.

Gymnastics

AMRAP in 8 Minutes *
Legless rope climbs
*20 Double unders EMOM

Accessory

30 Sandbag Cleans for time 100lb

 

 

Monday 5/15/2017

Strength

EMOM for 10 Minutes
1 Hang Squat Clean
[Start at around 60% and work up to a max for the day]

Metcon

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatches 65/45
10 Abmat Sit-Ups*

*Use Dumbell as anchor and target

Skill

for time 12-9-6-3
Overhead Squat 135/95 lb
Power Clean 135/95 lb

Gymnastics 

Tabata Muscle Ups
Rest 5 Minutes
Tabata Muscle Ups
[Scale to first Tabata Strict Ring Pull-Ups Second Tabata Kipping Ring Dips]

Accessory

EMOM for 10 Minutes
[odd] 6 Right Arm Lunge Steps +6 Left Arm Lunge Steps with DB overhead 50/35
[even] double unders
[Use one dumbbell overhead for the lunges]

Tuesday 5/16/2017

Skill

EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest

Metcon

5 rounds for time *
12 Deadlift 205/155 lb
3 Power Clean 205/155 lb
1 Jerk 205/155 lb

Gymnastics 

Tabata Strict HSPU
Rest 5 Minutes
Tabata Kipping HSPU

Strength

EMOM for as long as possible
1 Hang Squat Snatch
Start at 60% and work up to a max for the day

Accessory

For time
500-400-300-200-100 meter Row
25-20-15-10-5 Burpees over rower

Wednesday 5/17/2017

Skill

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat
Work between 60-80% and focus on perfect reps. No saves.

Metcon

AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders

Strength

3×10
Deadlift 80%  [add 5-10lb from 4/25]

Gymnastics

EMOM for 10 Minutes
Straight Set Bar Muscle Ups

Accessory 

5 Rounds for time
10 Alternating Dumbbell Snatch 65/45 lb
1 Rope Climb

Thursday 5/18/2017

Skill

EMOM for 10 Minutes
Straight set of Strict Handstand Push-Ups

Metcon

for time
10-1
Front Squat 165/115 lb
Lateral Burpee Over the Bar

OR

If you need a recovery day:

Recovery

Run 1000m on True Form
Run 1000m on Pavement
Run 1000m on True Form
Run 1000m on Pavement

[Rest as needed between each run]

Friday 5/19/2017

Skill

EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position

Metcon

AMRAP in 7 Minutes
30 Wall Ball Shots 30/20 lb 10/9′
30 Box Jump 24/20”

Strength

EMOM for as long as possible
1 Squat Clean + 1 Front Squat

Gymnastics

For time
9-7-5
Muscle Up
21-15-9
One Arm Dumbbell Overhead Squat 50/35lb

Accessory

4×3 Minutes
60 Double Unders
12 Burpee Box Jump Overs 24/20″

record the time of each attempt

Saturday 5/20/2107

Metcon

1 Mile Run then
10 Rounds of
5 Pull-ups
10 Push-Ups
15 Squats

Strength

3RM Back Squat

Accessory

8x60s
12 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]

Skill

AMRAP in 6 Minutes
Unbroken 20′ Handstand Walk
[complete as many unbroken 20′ Handstand walks as possible in 6 minutes, scale to 5′ or 10′ unbroken if needed]

Gymnastics 

EMOM for 20 Minutes
[odd] Straight set Bar Muscle Ups
[even] :30 Alternating Pistols

 

Monday 5/8/2017

Accessory

EMOM for 10 Minutes
[odd] :30s Toes-to-bar
[even] :30s Plank hold

Metcon

5 Rounds for reps with one minute on each station
Row for Calories
Double Unders
Two Arm Dumbbell Hang Squat Cleans 50/35lb
Rest

Strength

Every 90s for as long as possible
20 double unders then 1 Squat clean working up to a max for the day

Skill

20x60s
[odd] 30s on Ski-erg for calories
[even] 40s of bar facing burpees

Gymnastics 

3 attempts at max set of Strict Muscle Ups
Rest to recovery between sets.
[scale to 3 max sets of strict false grip ring pull-ups and strict ring dips if needed]

Tuesday 5/9/2017

Strength

8×2
Deadlift

Metcon

AMRAP in 8 Minutes
6 Burpees to a plate 45/25lb
12 Overhead Walking Lunge steps with a plate 45/25lb

Gymnastics 

For time
500m Row
30 HSPU
Rest 60s
30 HSPU
500m Row

Skill

5×1 Squat Snatch 85% with pause in bottom of OHS
work up to 85% and then hit 5 reps at this weight. Feel free to go up if you’re feeling good after the 5 reps.

Accessory 

for time
50 Wall Ball Shots 30/20 10/10′
25 GHD Sit-ups
400M Run on Trueform

Wednesday 5/10/2017

Skill

10×1 Lunge Kick to Max Freestanding Handstand Hold OR Handstand Walk Practice

Metcon

AMRAP in 3 minutes of:

3 Hang Power Clean 155/105lb
6 Push-ups
9 Box Jumps 24/20″

Rest 1 minute. Repeat for a total of 5 cycles

Strength

5×1 Split Jerk with pause in receiving position at 85%
Work up to 85% and hit 5 singles at that weight.

Gymnastics 

For time
500m Row
10 Bar Muscle Ups
rest 60s
10 Bar Muscle Ups
500m Row
[scale to 15 C2B if needed]

Accessory

12×60
[odd] 8 DB Snatch 65/45lb
[even] Straight Set of kipping ring dips*
*sub bar dips or banding strict ring dips if needed.

Thursday 5/11/2017

Skill

Back Squat
10-10-10

Metcon

AMRAP in 10 Minutes

200M Run
30 Alternating One-Arm Dumbbell Clean & Jerks 55/40 lb

OR
If you need a Recovery Day

Recovery 

Every 5 Minutes for 4 Rounds
800m Run

Friday 5/12/2017

Gymnastics 

5×1 Legless Rope Climb starting from seated position if possible
*Practice the speed and efficiency of your regular rope climbs if you are not ready for legless.

Strength  

5RM Front Squat

Metcon 

for time

30 Heavy Power Cleans ~80%

Accessory

EMOM for 10 Minutes

Straight set of alternating pistols.

Skill 

15-12-9
Ring Muscle Up
One-Arm Dumbbell Overhead Squat 50/35lb

Saturday 5/13/2017

Metcon

5 Rounds for time

5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run

Strength

10×1 Back Squat with pause in bottom

work up to a max for the day
**Use two spotters or make sure you are confident in ditching the bar backwards safely

Gymnastics

EMOM for 20 Minutes

[odd] Straight Set of kipping chest to bar pull-ups
[even] Straight set of kipping HSPU

Accessory

12 Rounds for time w/ vest 20/14lb
12 Air Squat
50′ Sprint
**perform outside. 50′ is to the wall.

Skill 

for time
20 D-Ball Over Shoulder 150/100 lb
*Scale to the 100 if the 150 is too heavy.  If you can’t safely lift the 100lb skip this workout.

 

 

 

Monday 5/1/2017

Strength

Front Squat 2RM

Metcon

AMRAP in 7 minutes
10 Deadlift 205/145lb
20 Air Squats

Gymnastics

For time
100 Pull-ups

Skill

EMOM for as long as possible
1 Squat Snatch
starting at 60% and working up to a max for the day

Accessory 

Row 2K then 5 rounds of 30s on 30s off all out

Tuesday 5/2/2017

Skill

Two rounds of Tabata Alternating between

Double Unders
L-sit or L-hang

Metcon

3 rounds for max reps
2 minutes Row for Calories
2 minutes Burpee Pull-ups
2 minutes Rest

Gymnastics

For time
24-18-12 GHD Sit-ups
12-9-6 Muscle ups

Strength

EMOM for 10 Minutes
2 Squat Clean & Jerk
Start at 60% and work up to 80-85%
Rest 2 minutes then
E90s for as long as possible
1 Squat Clean & Jerk increasing

Accessory

1 mile run on true form then 5 rounds of 30 seconds all out 30 seconds easy

Wednesday 5/3/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

3 rounds for time
20 Jumping Lunges
30 Alternating Dumbbell Snatches 55/40lb
400m Run

Gymnastics 

For time
12-9-6-3
Bar Muscle ups
Two Arm Dumbbell Power Clean 50/35 lb

Strength

2RM Deadlift

Accessory

EMOM for 10 Minutes
Straight set of alternating pistols

Thursday 5/4/2017

Skill

EMOM for 10 Minutes
Straight Set Kipping Pull-Ups

WOD

For time
21-15-9
Thruster 95/65lb
Push-Up

OR
If you need a recovery day

Recovery 

Air Assault 5K
rest as needed then
10 Rounds of 30 seconds all out 30 seconds easy
*[make sure to pull the bike outside if you are doing this during class instruction] 

Friday 5/5/2017

Skill

EMOM for 10 Minutes
1 Squat Clean
start at about 60% and work up to a 1RM for the day over the 10 minutes.

Metcon

7 rounds for time
10 Box Jumps 24/20″
15 Medicine Ball Sit-Ups 20/14lb
100m Run

Gymnastics

AMRAP 7 minutes
Burpee Strict Muscle Ups
[scale to burpee kipping muscle ups on ring or bar if needed]

Strength

3RM Back Squat
**[Use two spotters or make sure you are comfortable ditching behind you!!]

Accessory

For time
2k Row

at 10:00

for time
30 Deficit HSPU 4.5/3″

Saturday 5/6/2017

Metcon

60 Wall Ball Shots 20/14lb to 10/9′
500m Run
40 Burpees
500m Run
60 Kettlebell Swings 32/24kg

Strength

EMOM for as long as possible
1 Overhead Squat working up to max for the day.

Gymnastics

“Nasty Girls”
3 Rounds for time
7 Muscle Ups
50 Squats
10 Hang Power Cleans 135/95 lb

Accessory

8x60s
10 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]

Skill

3 attempts at max set of strict HSPU
Rest to recovery between sets.
[scale to strict push-ups if needed]