Strength
A1)Behind the neck jerk 4x3
A2) chin up 4x4
Metcon
AMRAPx8
5 Power snatch 95/65
15 Wall ball
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
11/17/16
Strength
Clean + front squat
6x 4+2
Metcon
AMRAPx7
3,6,9,12…
Hang clean to overhead 115/80
Burpee over the bar
Accessory
3 rounds
8 body levers
10 land mine twist
40 second weighted plank
11/16/16
Gymnastics
EMOMx16
Min 1: 8 ring dips
Min 2: 20 second support hold
Min 3: 8 pistols
Min 4: 30 headstand hold
Metcon
4 rounds
10 handstand push up
15 ghd sit up
20 pull up
Accessory
Arms
11/15/16
Strength
A) Tall snatch
5-4-3
B) Hang power snatch
4x3
Metcon
21-18-15-12-9
cal row
kb swing
Accessory
3 rounds
6ea seated bottoms up kb press
6ea reverse OH lunge
8ea single arm row
11/14/16
Strength
Back squat 5x
Metcon
4 rounds
12 KB/DB thruster
15 box jump
Accessory
3 rounds
8 RDL
8 split squat
8 weighted back extension
11/11/16
Strength
Behind the neck jerk
4x3
Metcon
21-15-9
Overhead squat 115/80
*400m run
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
11/10/16
Strength
Clean + front squat
6x 3+3
Metcon
3 rounds
30 cal row
20 ball slam
10 dead lifts 185/135
Accessory
3 rounds
8 body levers (6 count lower)
10 land mine twist
40 second weighted plank
11/9/16
Gymnastics
EMOMx16
Min 1: ring dips
Min 2: support hold
Min 3: pistols
Min 4: hollow hold
Metcon
Every 3 minutes for 15:00
100m sprint
20 double unders
10 pull ups
8 toes to bar
Accessory
Bi's & Tri's
11/8/16
Strength
A) Tall snatch
B) Hang power snatch
4x3
Metcon
3 rounds
7 power cleans (85%)
7 box jumps 30/24
7 strict handstand push up
Accessory
3 rounds
6ea seated bottoms up kb press
6ea reverse lunge
8ea single arm row
11/7/16
Strength
6x back squat
Metcon
4 rounds
15 ghd sit up
12 oh lunge 95/65
9 bar facing burpee
Accessory
3 rounds
8 RDL
8 Bulgarian split squat
8 weighted back extension
11/4/16
Strength
5x3 front squat
Metcon
5 rounds
1 min max cal on bike
1 min rest
1 min max sit up
1 min rest
1 min max kb swing
1 min rest
11/3/16
Strength
Tall clean 5-4-3
Metcon
3 rounds
25 cal row
15 hang power cleans 95/65
10 push press
11/2/16
Gymnastics
Tabata hollow rocks
Tabata arch rocks
Metcon
AMRAPx10
10 pull up
20 pistols
40 double unders
11/1/16
Strength
Tall snatch 5-4-3
Metcon
6 rounds
250m row
12 kb snatch 53/35
8 toes to bar
10/31/16
Happy Halloween
Metcon
31 min cap
200m med ball run
31 med ball clean
31 box jump
31 kb swing
31 goblet squat
31 pull ups
200m med ball run
31 wall ball
31 burpee
31 hang power snatch 75/55
31 oh squat 75/55
31 med ball sit up
200m med ball run
10/28/16
Strength
Behind the neck jerk
4x3
Metcon
4 rounds
10 power snatch 75/55
15 toes to bar
250m row
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
10/27/16
Strength
Clean + front squat
6x 2+4
Metcon
“FRAN”
21-15-9
thruster 95/65
pull up
Accessory
3 rounds
8 body levers (6 count lower
20 russian twist
40 second weighted plank
10/26/16
Gymnastics
EMOMx16
Min1: 3+5 kip
Min2: 15 second L hold
Min3: 4 each pistol
Min4: 20 second handstand hold
Metcon
AMRAPx8
6 Ring dip
12 GHD sit up
36 Double under
Accessory
bi's and tri's
10/25/16
Strength
A) Tall snatch
B) Snatch pulls
5x2
Metcon
every 2 min x20
8 kbs 53/35
8 box jump
8 burpee
Accessory
3 rounds
6ea seated bottoms up kb press
6ea reverse lunge
8ea single arm row
10/24/16
Strength
Back squat 5x
Metcon
For time
400m run
500m row
30 dead lifts 225/155
500m row
400m run
Accessory
3 rounds
12 weighted sit up
8 Bulgarian split squat
8 Weighted back ext