Strength
Behind the neck jerk
4x3
Metcon
AMRAPx10
10/8 cal row
8 oh squats 115/75
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x8 Bi's
b2) 3x8 Tri's
10/20/16
Strength
Clean + front squat
6x 1+5
Metcon
Every 3 minutes for 21
100m sprint
12 wall balls
8 kb swing 53/35
Accessory
3 rounds
10 body levers
20 russian twist
30 second weighted plank
10/19/16
Gymnastics
EMOMx16
Min1: hollow/arch kip
Min2: 15 seconds ring support
Min3: 4 each pistol
Min4: 30 hollow rock
Metcon
4 rounds
15 ghd sit up
10 handstand push up
15 box jump
Accessory
Bi's and Tri's
10/18/16
Strength
Snatch pulls
5x2
Metcon
6 rounds
8 thrusters 75/55
8 pull up
8 burpees
Accessory
3 rounds
6ea seated bottoms up kb press
6ea reverse lunge
8ea single arm row
10/17/16
Strength
Back squat 6x
Metcon
3 rounds
30 cal row
20 toes to bar
10 dead lifts 225/155
Accessory
3 rounds
12 weighted sit up
8 Bulgarian split squat
8 weighted back extension
10/14/16
Strength
Behind the neck jerk
4x3
Metcon
APRAPx10
7 squat clean 155/80
7 handstand push up
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x8 bicep
b2) 3x8 tricep
10/13/16
Strength
Clean + front squat
6x 3+3
Metcon
5 rounds
12 Toes to bar
6 Dead lift 225/155
Accessory
3 rounds
10 body levers
20 russian twist
30 second weighted plank
10/12/16
Gymnastics
EMOMx12
Min1: hollow/arch kip
Min2: 15 seconds ring support
Min3: 4 each pistol
Min4: 30 hollow rock
Metcon
6 rounds
1 rope climb
10 push up
30 double unders
Accessory
Arms
10/11/16
Strength
Snatch pulls
5x3
Metcon
Every 2 minutes for 16 minutes
10 cal row
8 kettlebell swing 70/44
6 box jumps
Accessory
3 rounds
6ea seated bottoms up kb press
6ea reverse lunge (10 lbs heavier)
8ea single arm row
10/10/16
Strength
back squat
4x6
Metcon
3 rounds
21 thruster 45/35
15 pull up
9 burpee
Accessory
3 rounds
12 weighted sit up
8 Bulgarian split squat
8 weighted back extension
10/7/16
Strength
Behind the neck jerk
4x3
Metcon
10-20-25-20-10 (15 min cap)
Wall ball 20/14
Kettle bell swing 53/35
Accessory
arms
10/6/16
Strength
Clean + front squat
6x
Metcon
Rounds for time
Power clean 135/95
Handstand push up
run
Accessory
3 rounds
body levers
russian twist
weighted plank
10/5/16
Gymnastic
EMOMx12
Min1: 3+3
Min2: 15
Min3: 3
Min4: 30
Metcon
5 rounds
box jumps
pull ups
burpees
Accessory
arms
10/4/16
Strength
Snatch pulls
5x4
Metcon
AMRAPx10
power snatch 95/65
row
Accessory
3 rounds
seated bottoms up kb press
reverse lunge
single arm row
10/3/16
Strength
back squat
4x
Metcon
Every 4 minutes
run
double unders
deadlift 205/145
Accessory
3 rounds
weighted sit up
Bulgarian split squat
weighted back extension
9/30/16
Strength
Behind the neck jerk
4x
Metcon
4 rounds
walking lunge
push ups
walking lunge
sit up
Accessory
Arms
9/29/16
Strength
Clean + front squat
6x
Metcon
AMRAPx12
cal row
hang power clean 95/65
burpee
Accessory
3 rounds
body levers
russian twist
weighted plank
9/28/16
Gymnastic strength
EMOMx12
Min1: hollow/arch kip
Min2: ring support
Min3: pistol
Min4: L-sit
Metcon
5 rounds
Hand stand push up
Double unders
Toes to bar
Accessory
arms
9/27/16
Strength
Snatch pulls
5x
Metcon
5 rounds every 4 min
chest to bar pull up
hang power snatch
sprint
Accessory
3 rounds
kb press
lunge
Row
9/26/16
Strength
back squat
4x
Metcon
AMRAPx8
Russian kb swing 70/44
Box jumps 24/20
Burpee
Accessory
3 rounds
RDL
Bulgarian split squat
Back extension