Strength
4 rounds every 2 min
1 snatch pull + 1 high hang snatch + 1 low hang snatch @85% of snatch
Metcon
30-25-20-15-10
kettlbell swing 70/44
sit up
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
8/25/16
Strength
4 rounds every 2 min
1 power clean + 1 high hang power clean + 1 HH clean @85%
Metcon
10-1
shoulder to over head 115/80
burpee over the bar
Cool down
3 rounds
10 db front raise
10 db side raise
10 db rear delt
8/24/16
Strength
4 sets
1 strict press + 3 push press@85% of push press
Metcon
5 rounds every 4:00
200m sprint
10 box jumps
12 pull ups
Cool down
3 rounds
10 strict toes to bar
20 crunch
8/23/16
Strength
Back squat 5x4 @85%
Metcon
5 rounds
30 double unders
15 ghd sit up
7 power snatch 115/80
Cool down
3 rounds
10 glute bridge
10 barbell row
10 sliding hamstring curl
8/22/16
Gymnastics skill
EMOMx15 (4x through)
Min 1: 20 second arch/ hollow kip
Min 2: 20 second headstand
Min 3: 4 rolling pistol
Min 4: rest
Metcon
3 rounds
500m row
5 muscle up or 8 strict pull up + 8 dip
20 wall ball
Cool down
3 rounds
max effort gymnastic crunch
15 arch rocks
8/19/16
Strength
4 sets
2 strict press + 3 push press@80% of push press
Metcon
42-30-18
wall ball
21-15-9
hang power clean 115/80
Cool down
2 rounds
40 hollow rocks
30 arch rocks
20 v ups
8/18/16
Strength
Back squat 5x4 @80%
Metcon
9 rounds
5 deadlift 225/155
5 strict handstand push up
Cool down
3 rounds
10 back ext
10 rear delt flys
10 tricep pull downs
8/17/16
Strength
4 rounds every 2 min
1 snatch pull + 1 low hang snatch + 1 snatch@80% of snatch
Metcon
AMRAPx7
21 double unders
15 kb swing 53/35
9 burpees
Cool down
3 rounds
10 sliding hamstring curls
20 weighted sit up
8/16/16
Strength
4 rounds Every 2 min
1 clean pull + 1 low hang clean + 1 clean & jerk @80% of jerk
Metcon
6 rounds every 3 minutes
250m row
10 box jumps
12 push ups
Cool down
2 rounds
25 ghd sit up
20 russian twist
15 back ext
8/15/16
Gymnastics skill
Rope climb
Metcon
For time
45 thrusters 95/65
800m run
45 pull ups
Cool down
3 rounds
1 min plank
10 supinated barbell row
8/12/16
Strength
Back squat 4x5 @90%
Metcon
4 rounds
250m row
15 push ups
25 wall balls
Cool down
3 rounds
20 russian twist
20 hollow rocks
20 arch rocks
8/11/16
Strength
4 sets
1 strict press + 2 push press@90% of push press
Metcon
Helen
3 rounds
400m run
21 kb swing 53/35
12 pull ups
Cool down
4 min total plank
8/10/16
Strength
4 rounds Every 2 min
1 clean + 1 front squats + 1 jerk @90% of jerk
Metcon
4 rounds
20 cal row
15 thruster 95/65
10 burpees over the bar
*2 min rest
Cool down
10 back ext
10 side plank elbow touch
10 body levers
8/9/16
Strength
4 rounds every 2 min
1 snatch + 1 pause oh squat@90% of snatch
Metcon
For time
12-9-6-3
Snatch 135/95
*30 double unders
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
8/8/16
Gymnastics skill
2 minutes each
:10 on :10 off
false grip on bar
top of pull up
tuck sit
bottom ring support
Metcon
AMRAPx9
7 front squat 115
9 box jump 24/20
11 ring dips
Cool down
5-10 rounds
Plate werx
8/5/16
Strength
5 rounds every 2 min
1 snatch + 1 low hang snatch + 1 pause oh squat@85% of snatch
Metcon
For time
45 hang power snatch 95/65
800m run
45 toes to bar
Cool down
3 rounds
8 SRDL
8 KB/DB row
8 GHR
8/4/16
Strength
Back squat 4x5 @85%
Metcon
300m row
15 kb swing 70/44
20 burpee
15 kb swing 70/44
300m row
Cool down
3 rounds
10 strict toes to bar
30 side sec plank
10 back ext
8/3/16
Gymnastic strength
EMOMx15 (4x through)
Min 1: 10-15 arch/ hollow kip
Min 2: 4-6 headstand weight transfer
Min 3: 3-7 candlestick roll up
Min 4: rest
Metcon
5 rounds
10 GHD sit up
15 pull ups
30 double unders
Cool down
3 rounds
30 hollow rocks
30 arch rocks
8/2/16
Strength
5 sets
2 strict press + 3 push press@85% of push press
Metcon
3 rounds
30 cal row
20 kbs
10 box jump overs
Cool down
3 rounds
25 weighted sit up
45 second plank
8/1/16
Strength
5 rounds Every 2 min
1 power clean + 2 front squats + 1 clean & jerk @85% of jerk
Metcon
AMRAPx7
2,4,6,8...
deadlift 225/155
handstand push up
-Rest 5 min-
AMRAPx7
2, 4, 6,8…
power clean 155/110
pistols
Cool down
3 rounds
10 glute bridge
20 crunch