Monday – 01/15/18
Strength
10×2 back squat ~ 82% of 1RM
Weightlifting
E90s for as long as possible
3 Squat snatch start at 50% and work up to a strong effort lift for the day does not need to be TnG but complete all three within 30seconds
Gymnastics
EMOM for 10 Minutes
Straight set of strict pull-ups
Metcon
AMRAP in 15 Minutes
18 Medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 Push-ups
Accessory
for time
27-21-15-9
air assault for calories
row for calories
Tuesday – 01/16/18
Strength
5×3 Bench press ~ 80%
Weightlifting
EMOM for 10 Minutes
1 power clean + 1 hang power clean
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
AMRAP in 10 Minutes
10 Lateral burpees over the bar
10 Deadlift 225/155 ln
Accessory
10 attempts at a max set of strict muscle ups
Wednesday – 01/17/18
Strength
6×4 Back squat ~ 80%
increasing 10/5 lb from last week
Weightlifting
EMOM for 10 Minutes
1 squat clean
Gymnastics
EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups
Metcon
for time
18-15-12
Thruster 135/95 lb
400M Run after every round
Accessory
EMOM for 6 Minutes
30 seconds of GHD sit-ups
Thursday – 01/18/18
Skill
EOM for 10 Minutes
Straight set of kipping toe-to-bar
Metcon
7 rounds of 30 Seconds on 30 Seconds off
Air assault for calories
Two arm dumbbell power clean 50/35 lb
Row for calories
or if you need a recovery day
3x 2K row 2 minutes rest between efforts
row odd 500M pieces at your 1K pace
500M easy
500M at 1k pace
500M easy
500M at 1k pace
Friday – 01/19/18
Strength
Front Squat
2-2-2-2-2
Weightlifting
E90s for as long as possible
20 double unders + 1 squat snatch
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups
Metcon
3 rounds for time
9 hang power snatch 105/75 lb
15 push press 105/75 lb
21 front squat 105/75 lb
Accessory
3 attempts at a max effort set of strict dips
rest to recovery between rounds.
Saturday – 01/20/18
Strength
3×5 Front squat 88% of 1Rm
Weightlifting
EMOM or as long as possible
2 Squat clean
start at 60% and work up to a max for the day
Gymnastics
10 attempts at a max effort handstand walk
Metcon
AMRAP in 20 Minutes
20 Wall ball shots 20/14 10/9′
40 Sit-ups
60 Double unders
Accessory
10 legless rope climbs
use as little leg assistance as possible