Strength
5x every 2 min
Snatch complex 90%
1 snatch pull
1 hang snatch
1 from floor
Metcon
AMRAPx5
3 thrusters 135/95
15 kb swing 70/53
Cool down
3x through
12 back extension
8 barbell roll outs
4/6/16
Strength
5x every 2 min
Clean complex 90%
1 clean pull
1 hang squat clean
1 from floor + jerk
Metcon
21-15-9
Cal row
Burpee to plate
Box jump 24/20
Cool down
75 weighted sit ups
4/5/16
Gymnastic skill
Muscle up progressions +
3x through
5 second support
5 second tuck support
5 second L sit support
2 (3+1) drill
*rest 1 min
Metcon
3 rounds
30 wall balls
15 ghd sit up
8 muscle ups/16 chest to bar
4/4/16
Strength
Back squat 5x2
Metcon
10-8-6-4-2
Snatch 135/95
*50 double unders after each set
Cool down
4x through
30 hollow rocks
8 ghr
4/1/16
Strength
5x every 2 min
Clean complex 85%
1 power clean
1 hang squat clean
1 from floor + jerk
Metcon
4 rounds
15 toes to bar
15 oh squats 95/65
15 cal row
3/31/16
Strength
Front squat 5x3
Metcon
AMRAPx7
5 clean and jerk 145/100
30 double unders
Cool down
3x
25 weighted sit up
1 min plank
3/30/16
Gymnastics skill
EMOMx15 (4x through)
Min 1: 10 arch/ hollow kip
Min 2: 5 headstand weight transfer
Min 3: 6 candlestick roll up
Min 4: rest
Metcon
AMRAPx7
7 pull up
7 box jump 24/20
-rest 3 min-
AMRAPx7
7 ball slam
7 kb swing 53/35
3/29/16
Strength
5x every 2 min
Snatch complex 85%
1 power snatch
1 hang
1 from floor
Metcon
21-15-9
Deadlift 225/155
Ring dip
Cool down
4x20 hollow rocks
4x8 back ext
3/28/16
Metcon
16.5
“RX”
21-18-15-12-9-6-3
thruster 95/65
bar facing burpee
“SCALE”
21-18-15-12-9-6-3
thrusters 65/45
bar facing burpee
Cool down
30 body levers
3/25/16
strength
5x every 2 min
Snatch complex 80-85%
1 power snatch
2 hang
1 from floor
Metcon
EMOMx20
Even: row for cal 20/17
Odd: 4 burpee + 4 sdhp 95/65
Cool down
3x
15 back ext
25 ghd sit up
3/24/16
Gymnastic skill
Muscle up progressions + Strength
3x through
20 second support
20 second bottom hold
4 (3+1) drill
Metcon
5 rounds
3 muscle up/9 chest to bar
10alternate db/kb snatch (5/5)
12 box jumps 24/20
Cool down
3x through
ring row
dips
crunch
3/23/16
strength
5x every 2 min
Clean complex 80-85%
1 power clean
1 hang squat clean
2 front squat
1 from floor + jerk
metcon
3 rounds
15 power clean 135/95
20 push ups
25 ghd sit up
3/22/16
Strength
Overhead squat
5x3 build across all 5 set to a heavy set of 3
Metcon
4 rounds
15 toes to bar
20 kb swing 53/35
40 double unders
cool down
3x8 back extension
3x25 hollow rock
3/21/16
Metcon
16.4
“RX”
AMRAPx13
55 deadlifts 225/155
55 wall-ball shots
55-calorie row
55 handstand push-ups
“SCALE”
AMRAPx13
55 deadlifts 135/95
55 wall-ball shots
55-calorie row
55 hand release push-ups
3/18/16
Strength
5x every 2 min
Clean complex 75-80%
1 hang
2 front squat
1 from floor + jerk
Metcon
AMRAPx12
5 dead lift 225/155
7 burpee
9 wall ball
3/17/16
Strength
5x every 2 min
Snatch complex 75-80%
1 high hang
2 hang
1 from floor
Metcon
7 rounds
7 oh squat 95/65
7 toes to bar
3/16/16
Gymnastics strength
4x
3 Bar tuck pull to invert
3 Handstand push up
3 Pull up
3 Dip
Metcon
4 rounds
min 1: db/kb snatch
min 2: box jump 24/20
min 3: row for cal
min 4: rest
3/15/16
Strength
Back squat
5x3 @75%
Metcon
10-8-6-4-2
Clean and jerk 135/95
12 Ghd sit up
3/14/16
Metcon
16.3
“RX”
AMRAPx7
10 power snatch 75/55
3 bar muscle up
“SCALE”
AMRAPx7
10 power snatch 45/35
5 jumping chest to bar pull up
3/11/16
Strength
5x every 2 min
Clean complex 70-75%
1 hang
2 front squat
1 from floor + jerk
Metcon
18-15-12-9
Row for cal
Overhead squat 95/65