Gymnastic strength
EMOMx15
Min 1: 30 sec hollow hold
Min 2: 30 sec arch hold
Min 3: 5 scap pull up
Min 4: rest
Metcon
3 rounds
30 wall balls
30 Russian kettlebell swing 70/44
*rest 2 min
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
6/29/16
Strength
5 sets
1 strict press + 2 push press + 1 jerk @65% of push press
Metcon
AMRAPx8
15 chest to bar
45 double unders
Cool down
3 rounds
8-12 barbell curl
8-12 barbell skull crusher
6/28/16
Strength
EMOMx6
5 dead lift@ 65% of 3rm
Metcon
27-21-15-9
front rack lunge 135/95
bike/row cal
Cool down
3 rounds
30 sec side plank
20 russian twist
6/27/16
Strength
5 rounds Every 2 min
2 power clean + 3 front squats @65% of clean
Metcon
5 rounds
min 1:150m sprint
min 2: 10 toes to bar
min 3: 8 burpee box jump over 24/20
Min 4: rest
Cool down
3 rounds
45 sec plank
20 crunches
6/24/16
Strength
EMOMx12
2 dead lift @85% 3rm
Metcon
18-15-12
toes to bar
power snatch 95/65
*400 m run after every round
Cool down
3 rounds
20 ghd sit up
8 ghr
6/23/16
Strength
Every 2 min for 5 rounds
3 position clean + 1 jerk
Metcon
21-15-9
shoulder to over head 105/75
84-60-36
double unders
Cool down
3 rounds
20 weighted sit ups
20 russian twist
6/22/16
Strength
Every 2 min for 5 rounds
3 position snatch
Metcon
3k row for time
*emom 3 burpee over rower
Cool down
3 rounds
8-12 barbell curl
8-12 barbell skull crusher
6/21/16
Strength
Front squat
5x2 @ 85%
Metcon
AMRAPx12
6 power clean 155/105
12 ghd sit up
24 wall ball 20/14
Cool down
4 rounds
45sec weighted plank
6/20/16
Gymnastic strength
EMOMx15
Min 1: 40 sec hollow hold
Min 2: 30 sec headstand
Min 3: 20 sec pull up hold
Min 4: rest
Metcon
4 rounds
400m run
4 muscle ups/8 strict c2b
40 double unders
Cool down
3 rounds
6 banded body levers
12 back ext
6/17/16
Strength
Every 2 min for 5 rounds
3 position snatch
Metcon
AMRAPx12
10 power snatch 115/80
15 burpees
10 chest to bar pull up
Cool down
3 min L-sit
6/16/16
Strength
EMOMx12
2 dead lift @80% 3rm
Metcon
AMRAPx9
9 toes to bar
7 handstand push up
5 power clean 135/95
Cool down
3 rounds
20 weighted sit ups
20 russian twist
6/15/16
Strength
Overhead squat 5x3
(3 sec lower,3 sec pause in bottom)
Metcon
4 rounds
50m uneven carry
15 ghd sit up
15 ball slam
15 cal row/bike
Cool down
3 rounds
15 back ext
30 sec handstand hold
6/14/16
Strength
Every 2 min for 5 rounds
3 position clean + 1 jerk
Metcon
21-18-15-12-9
kettlebell swing 53/35
box jump 24/20
Cool down
3 rounds
40 hollow rocks with 20 second hollow hold
6/13/16
Strength
Back squat
5x2 @90%
Metcon
AMRAPx8
6 thrusters 95/65
12 bar facing burpee
Cool down
3 rounds
20 ghd sit up
14 back ext
6/10/16
Strength
Clean complex @80%
EMOMx10
Even: 3 power clean
Odd: 2 full clean
Metcon
100-80-60-40-20 double unders
25-20-15-10-5 ghd sit up
Cool down
3 min total plank
6/9/16
Strength
EMOMx12
3 dead lift @90% 3rm
Metcon
18-15-12
row/bike for cal
thrusters 95/65
Cool down
2 rounds
20 russian twist
15 back ext
6/8/16
Gymnastics skill
EMOMx14
Min 1: 20 second headstand hold
Min 2: 20 second L sit
Min 3: double under practice
Min 4: rest
Metcon
4 rounds
10 handstand push up
10 pull up
10 box jump 24/20
Cool down
3 rounds
30 second plank
8 body levers
6/7/16
Strength
Snatch complex @80%
EMOMx10
Even: 3 power snatch
Odd: 2 full snatch
Metcon
AMRAPx16
400m run
10 ring dips
15 kb swing 70/53
Cool down
Tabata
hollow hold
arch hold
6/6/16
Strength
2x2 Back squat @85%
3x2 Back squat @90%
Metcon
Cash in: 100m farmers carry 25/35
4 rounds
15 toes to bar
10 over the bar burpee
5 front squat 165/115
Cash out: 100m farmers carry 25/35
Cool down
3 rounds
10 good mornings
20 weighted sit up
6/3/16
Strength
EMOMx9
4 dead lift @85% 3rm
Metcon
AMRAPx9
5 toes to bar
10 hand release push ups
15 wall ball
Cool down
3 rounds
8 ghr
15 ghd sit up
20 hollow rocks