Strength
EMOMx10
3 dead lift @80% 3rm
Metcon
AMRAPx9
8 ring dips
12 wall balls
20 kb swing 53/35
5/4/16
Gymnastics
EMOMx15
Min 1: 12 kip
Min 2: 6 head stand weight transfer
Min 3: max effort gymnastic crunch
Metcon
21-15-9
chest to bar
clean and jerk 95/65
push up
5/3/16
Strength
5x every 2 min
Snatch complex @85%
1 power snatch
1 snatch
1 snatch balance
Metcon
Every 1:30 for as long as possible
10 cal row
30 double unders
5 thrusters 135/95
5/2/16
Strength
Every 2 min for 5 rounds
Clean and jerk complex @85%
1 power clean
2 jerks
1 full clean
Metcon
21-18-15-12-9-6-3
ghd sit up
overhead squat 105/75
4/29/16
Gymnastic skills
Muscle up progressions +
3x through
7 second support
7 second tuck support
7 second L sit support
3 (3+1) drill
*rest 1 min
Metcon
AMRAPx8
1,2,3,4,5…
muscle up
handstand push up
ghd sit up
4/28/16
Strength
EMOMx10
3 dead lifts @70% 3rm
Metcon
21-15-9
hang clean 135/95
burpee
*50 double unders after each round
4/27/16
Strength
5x every 2 min
Snatch complex @80%
1 power snatch
1 snatch
1 snatch balance
Metcon
5 rounds
10 push press 95/65
15 wall ball
200m run
4/26/16
Strength
Clean complex
5x every 2 min @80%
1 power clean
1 hang squat clean
1 clean & jerk
Metcon
Every 1:30 for as long as possible
6 toes to bar
8 box jumps
10 kb swing 70/53
4/25/16
Strength
Back squat
5x2 @80%
Metcon
AMRAPx8
20 burpee
12 thruster 95/65
20 burpee
12 thruster 135/95
20 burpee
12 thruster 165/115
20 burpee
12 thruster 185/125
*any time left over max burpees
5/22/16
Strength
Clean complex
5x every 2 min @75%
1 power clean
1 hang squat clean
1 clean
Metcon
3 rounds
10 handstand push up
10 front squats 165/115
10 burpees
4/21/16
Strength
Bench press 5x5
Metcon
4 rounds
5 power snatch 135/95
30 double unders
400m run
5/20/16
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
Every 3 minutes for 5 rounds
20/15 cal row
3 muscle ups
8 burpees
4/19/16
Strength
5x3 push jerk
Metcon
3 rounds
10 clean and jerk 135/95
20 box jumps
30 ghd sit up
4/18/16
Strength
5x every 2 min
Snatch complex @75%
1 power snatch
1 snatch
1 oh squat
Metcon
AMRAPx14
7 strict pull ups
14 kb swing 53/35
200m run
4/15/16
Strength
5x every 2 min
Snatch complex 90%
2 snatch pull
1 snatch
Metcon
AMRAPx15
12 cal row
25 shoulder to overhead 95/65
13 kb swing 53/35
4/14/16
Strength
Deadlift 5x3
Metcon
3 rounds
10 snatch 135/95
40 double unders
4/13/16
Strength
Gymnastics skill
EMOMx15 (4x through)
Min 1: 12 arch/ hollow kip
Min 2: 5 headstand weight transfer
Min 3: 6 candlestick roll up
Min 4: rest
Metcon
EMOMx20
Even: 3 squat clean 155/115
Odd: 10 pull ups
4/12/16
Strength
Back squat
3x3 75%
3x2 85%
Metcon
50 ghd sit ups
-then-
7 rounds
10 sdhp 95/65
10 push up
-then-
50 ghd sit up
4/11/16
Strength
5x every 2 min
Clean complex 90%
2 clean pull
1 from floor + jerk
Metcon
3 rounds
min 1: max cal row
min 2: max burpee
min 3: max box jump 24/20
min 4: max kb swing 53/35
min 5: REST
4/8/16
Gymnastic strength
3 rounds
ring row
dips
gymnastic crunch
*90 sec rest
Metcon
10-8-6-4-2-2-4-6-8-10
Ball slam
SDHP 75/55