Strength
5 rounds every 2 min
1 snatch + 1 low hang snatch + 1 pause oh squat@80% of snatch
Metcon
For time
10-8-6-4-2
Shoulder to over-head 135/95
10-15-20-25-30
GHD sit up
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
7/28/16
Strength
5x4 deadlift @80%
Metcon
3 rounds
7 power cleans 165/115
14 front rack lunge 165/115
42 double unders
Cool down
3 rounds
10 strict toes to bar
45 sec plank
10 back ext
7/27/16
Strength
5 rounds Every 2 min
2 power clean + 3 front squats + 1 jerks @80% of jerk
Metcon
AMRAPx15
6 ring dips
12 pull ups
18 box jumps
Cool down
3 min L sit
7/26/16
Strength
Back squat 4x6 @80%
Metcon
For time
1000m row
30 burpees
800m run
Cool down
3 rounds
10 glute bridge
20 crunch
7/25/16
Strength
5 sets
1 strict press + 3 push press + 1 jerk @80% of push press
Metcon
AMRAPx12
6 handstand push ups
9 kettlebell swing 70/44
12 GHD sit up
Cool down
3 rounds
40 second hollow hold
15 back ext
7/22/16
Strength
5 rounds Every 2 min
2 power clean + 3 front squats + 2 jerks @75% of jerk
Metcon
AMRAPx14
7 power snatch 95/65
14 oh lunge 95/65 (7 each leg)
21 double unders
Cool down
3 rounds
8 glute bridge
20 crunch
7/21/16
Strength
5 rounds every 2 min
1 snatch pull + 2 hang snatch + 1 pause oh squat@75% of snatch
Metcon
7 rounds every 3:30
250m row
15 russian kbs 70/44
10 ghd sit up
Cool down
3 min face up Chinese plank
7/20/16
Gymnastic strength
EMOMx12
Min 1: 30 sec hollow hold
Min 2: 5 scap pull up
Min 3: 30 sec arch hold
Min 4: 5 strict ring dip
Metcon
AMRAPx10
5 squat clean thruster 135/95
5 muscle up/12 chest to bar
Cool down
3 rounds
30 second ghd hold
60 second back ext hold
7/19/16
Strength
5 sets
1 strict press + 3 push press + 2 jerk @80% of push press
Metcon
For time
15 dead lift 275/195
3 rope climb (legless)
12 dead lift
2 rope climb
9 dead lift
1 rope climb
Cool down
3 rounds
20 weighted sit up
20 banded good morning
7/18/16
Strength
Back squat 4x6 @75%
Metcon
4 rounds
18 wall ball 20/14
15 cal row
12 toes to bar
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
7/15/16
Strength
5 sets
1 strict press + 2 push press + 2 jerk @75% of push press
Metcon
For time
50 wall balls
25 dead lift 225/155
50 wall balls
*emom 5 burpees
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
7/14/16
Strength
5 rounds every 2 min
2 snatch pull + 1 hang snatch + 2 oh squats@70% of snatch
Metcon
AMRAPx12
6 strict hspu
12 single arm oh squats
6 clean 165/115
12 ghd sit up
Cool down
5 min plank
7/13/16
Gymnastic strength
EMOMx16
Min 1: 30 sec hollow hold
Min 2: 5 scap pull up
Min 3: 30 sec arch hold
Min 4: 5 strict ring dip
Metcon
5 rounds
250m row
5 muscle ups/12 chest to bar pull up
Cool down
3 rounds
8-12 barbell curl
8-12 barbell skull crusher
7/12/16
Strength
Back squat 4x6 @70%
Metcon
AMRAPx8
10 Russian kb swing 70/44
10 push up
10 box jump 24/20
Cool down
3 rounds
8 back ext
10 strict toes to bar
20 crunch
7/11/16
Strength
5 rounds Every 2 min
2 power clean + 3 front squats + 2 jerks @70% of jerk
Metcon
10 rounds
3 power snatch 135/95
100m sprint
*1 min rest
Cool down
3 rounds
20 ghd sit up
20 banded good morning
7/8/16
Strength
5 rounds Every 2 min
2 power clean + 3 front squats @70% of clean
Metcon
15-12-9
power snatch 95/65
burpee over the bar
*30 double unders after each round
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
7/7/16
Strength
5 sets
1 strict press + 2 push press + 1 jerk @70% of push press
Metcon
3 rounds
500m row
15 thrusters 95/65
21 box jumps
Cool down
3 rounds
8-12 barbell curl
8-12 barbell skull crusher
7/6/16
Strength
5 rounds every 2 min
1 power snatch + 1 hang snatch + 2 oh squats @70% of snatch
Metcon
5 rounds every 2:30
8 sdhp 95/65
10 ball slam
100m sprint
Cool down
3 rounds
20 ghd sit up
20 russian twist
7/5/16
Gymnastic strength
EMOMx12
Min 1: 30 sec hollow hold
Min 2: 5 scap pull up
Min 3: 30 sec arch hold
Min 4: rest
Metcon
AMRAPx8
6 strict hspu
9 toes to bar
12 kb/db snatch (6 each side)
Cool down
3 rounds
8 back ext
10 band face pull
15 band pull aparts
7/1/16
Strength
5 rounds every 2 min
1 power snatch + 1 hang snatch + 2 oh squats @65% of snatch
Metcon
AMRAPx12
6 thrusters 135/95
8 burpee over the bar
12 ghd sit up
Cool down
2 rounds
12 back ext
10 band face pull
15 band pull aparts