Strength
A1)Behind the neck jerk
4x2 80,85x3%
A2) chin up 4x4 weighted
Metcon
6 rounds :40 on :20 off
row
bike
rope waves
Accessory
3 rounds
45 second plank
side plank rotations 10/10
12 v-ups
12/15/16
Strength
Clean + front squat
5x 2+3 @80%
Metcon
AMRAPx14
12 burpees
10 toes to bar
8 thrusters 95/65
Accessory
3 rounds
10ea arm landmine row
12 band pull aparts
8 back ext
12/14/16
Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: Negative HSPU 5-7 seconds x3
Odd: Ring pull up 5 sec hold x3
Metcon
every 5 minutes for 20
500m row
50 double unders
15 pull ups or 6 muscle ups
Accessory
3 rounds
8 Single arm kb floor press
10 landmine twist
12 zottman curl
12/13/16
Strength
Snatch
3x@70, 2x2@75, 2x2@80 3x1 @85
Metcon
3 rounds
21 kb/db dead lift
15 ball slam
9 hand release push up
Accessory
8 kb/db bent over row
8 half kneeling bottoms up press
8 lateral kb box step up (low)
12/12/16
Strength
Back squat
5x3 @75% tempo
Metcon
5 rounds
10 goblet squat
10 box jump
10 ghd sit up
Accesory
3 rounds
6 front rack step up
10 single leg RDL
30 second weighted plank
12/9/16
Strength
A1)Behind the neck jerk
4x2 75,80,85,85%
A2) chin up 4x4
Metcon
7 rounds
15 box jump
10 push up
5 strict pull up
Accessory
3 rounds
30 second plank
side plank rotations 10/10
10 band pulls
12/8/16
Strength
Clean + front squat
5x 3+3 @80%
Metcon
AMRAPx10
5 hang power clean 95/65
3 shoulder to over head
5 oh squat
35 double unders
Accessory
3 rounds
8 body levers
12 band pull aparts
8 back ext
12/7/16
Gymnastics strength
EMOMx9
Min 1: tempo supinated pull up/ring row
Min 2: L hold
Min 3: seal walk
Metcon
6 rounds
1 rope climb
5 Strict handstand push up
25 foot Double Kb walking lunge 70/53
Accessory
3 rounds
6 Single arm kb floor press
6 lateral single kb box step up
10-12 zottman curl
12/6/16
Strength
Power snatch
2x3 @65,75
Snatch
3x2 @80
Metcon
Every 3 minutes for 4 rounds
10 deadlifts 205/145
10 bar facing burpee
Accessory
8 snatch grip bent over row
5 half kneeling bottoms up press
10 landmine twist
12/5/16
Strength
Back squat
5x3 @70% tempo
Metcon
4 rounds
500m row
12 thruster 75/55
*1 min rest between
Accessory
3 rounds
6 front rack step up
10 single leg RDL
20 hollow rocks
12/2/16
Strength
A1)Behind the neck jerk
4x3
A2) chin up 4x4
Metcon
AMRAPx10
7 clean and jerk 135/95
45 double unders
Accessory
3 rounds
30 second plank
side plank rotations 10/10
30 second arch hold
12/1/16
Strength
Clean + front squat
5x 2+4 @80%
Metcon
3 rounds
21 ball slam 35/25
15 deadlifts 205/145
9 box jump 30/24
Accessory
3 rounds
10 single leg RDL
10 single arm bench press
20 russian twist
11/30/16
Gymnastics
EMOMx12
Min 1: negative hspu
Min 2: supinated pull up/ring row
Min 3: L hold
Min 4: seal walk
Metcon
For time
50 pull ups
35 burpees
1000m row
Cool down
4 rounds
10 hollow rock
10 v up
10 gymnastic crunch
11/29/16
Strength
Snatch
2x3 @65,75
2x2 @80
Metcon
6 rounds
5 snatch 115/80
10 ghd sit up
50 double unders
Accessory
3 rounds
10 bottoms up kb press
15 banded face pull
20 tricep pull down
11/28/16
Strength
Back squat
8x
Metcon
EMOMx12
Even: 4 hang power cleans + 6 thrusters 75/55
Odd: 10 bar facing burpee
Accessory
3 rounds
6 front rack step up
8 glute bridges
10 hamstring slides
11/25/16
Strength
Clean + Front squat
6x 3+3
Metcon
AMRAPx12
15 ghd sit up
20 Double kb/db front rack lunge
15 pull up
Accessory
3 rounds
10 single leg RDL
10 single arm row
20 russian twist
11/24/16
Happy Thanksgiving
24 wall ball
24 hang power clean 75/55
24 push press
24 ball slam
24 kb swing
24 burpee
24 kb swing
24 ball slam
24 push press
24 hang power clean
24 wall ball
11/23/16
Gymnastics
EMOMx12
0-5
Even: negative hspu
Odd: negative pull up
6-12
Even: bar tuck to invert
Odd: ring dip
Metcon
Every 2:30 for 5 rounds
150m row
15 push ups
10 box jumps
Accessory
4 rounds
10 v-up
10 gymnastic crunch
seal walk
11/22/16
Strength
Hang power snatch
4x3
Metcon
EMOMx12
Even: 8 hang power snatch 75/55
Odd: 8 burpee over the bar
Accessory
a1) 3x12 banded face pull
a2) 3x10 bottoms up kb press
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
11/21/16
Strength
Back squat x5
Metcon
15-12-9
deadlift 250/175
100-75-50
double unders
Accessory
3 rounds
8 front rack Bulgarian split squat
10 hamstring slides
30 hollow rocks