Strength
Front squat 3 sec pause in bottom
3x2@70% 2x2@75% 2x2@80%
Metcon
AMRAPx8
10 burpee
10 Front rack kb lunge 53/35
Accessory
3 rounds
10 single arm bench press
10 side plank rotations
20 ea arm tricep pull down
1/12/17
Gymnastics
3x
A1)Kip swing x10
A2)Ring turn over drill x 5
5x
B1)Inverted barbell row x3 (2 second pause at chest, 5 second lower
B2) handstand push up x2 (5 second lower)
Metcon
4 rounds
Min 1: 4 shoulder to overhead + 3 hang squat cleans 115/80
Min 2: 15/10 cal bike or 17/15 cal row
Min 3: 7 strict pull up
Min 4: rest
Accessory
3 rounds
10 bicep curl
10 db skull crusher
max hollow rock
1/11/17
Strength
EMOM snatch (2 second pause at knee)
2 @70% for 3 min
1 @75% for 3 min
1 @80% for 5 min
Metcon
3 rounds
300m row
15 thrusters 95/65
12 burpee over the bar
Accessory
3 rounds
5 half kneeling bottoms up kb press
10 band pull aparts
20 weighted sit up
1/10/17
Gymnastics
3x
A1) Scap pull up x5
A2) Support shrugs x 5
5x
B1) Chest to bar x3
B2) Tempo ring dip x1
Metcon
30 seconds on 30 seconds off x4
Double unders
Russian kb swing 70/44
Box jump
Bike
Accessory
3 rounds
6 sinle leg rdl
8 weighted back ext
10 banded face pull
1/9/17
Metcon
"11.5"
AMRAPx20
5 power clean 145/100
10 toes to bar
15 wallball
Accessory
3 rounds
5 front rack Bulgarian split squat
6 land mine row
6 land min press
1/6/17
Strength
A1) 4x5 close grip bench
A2) 4x4 weighted chin up
Metcon
AMRAPx12
5 power snatch 95/65
10 barfacing burpee
Accessory
3 rounds
10 single arm bench press
10 side plank rotations
20 ea arm tricep pull down
1/5/17
Strength
Power clean (pause in catch) + jerk
70x2, 75x2x3, 80x2x2
Metcon
30-20-10-20-30
cal row
wallball
Accessory
3 rounds
20 land mine twist
15 weighted crunch
6 kb lateral step ups
1/4/17
Gymnastics
3x
Scap pull up x5
Support shrugs x 5
Kip swing x10
Ring turn over drill x 5
Metcon
EMOMx18
Min 1: 4 muscle ups or 8 chest to bar pull up
Min 2: 5-8 strict handstand push up
Min 3: 40 double unders
Accessory
3 rounds
10 bicep curl
10 db skull crusher
max hollow rock
1/3/17
Strength
Snatch pull + hang power snatch (2 second pause at knee)
50x2,60x2x2,70x2x2, 80x2x2
Metcon
6 rounds
12 rkb swing 70/44
10 ball slam
8 burpee box jump overs
Accessory
3 rounds
6 sinle leg rdl
8 weighted back ext
20 v-ups
1/2/17
Strength
Back squat
2x3@70% 2x3@75% 2x2@80%
Metcon
AMRAPx10
2 toes to bar
2 power cleans 95/65
2 thrusters
4 toes to bar
4 power cleans
4 thrusters…
Accessory
3 rounds
12 banded pull aparts
8 glute bridge
8 pendaly row
12/30/16
Strength
A1) 4x5 close grip bench
A2) 4x4 weighted chin up
Metcon
4 rounds
10 Power snatch 75/55
12 Push up
15 Toes to bar
Accessory
3 rounds
10 glute bridges
10/10 side plank rotations
10 single arm bench press
12/29/16
Strength
Power clean + jerk
70x2, 75x2x3, 80x2
Metcon
Every 4 min for 20 min
20/15 cal row or 15/12 cal bike
10 hang power clean 135/95
15 box jumps
Accessory
3 rounds
20 land mine twist
12 band pull aparts
6 kb lateral step ups
12/28/16
Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: hand stand hold :20
Odd: active false grip hold :20
Metcon
AMRAPx12
5 hand stand push up
10 chest to bar
15 wall ball
Accessory
3 rounds
30 hollow rocks
8 half kneeling bottoms up press
15 zottman curl
12/27/16
Strength
Snatch pull + hang power snatch (2 second pause at knee)
50x2,60x2,70x2, 75x2
Snatch 80x2x3
Metcon
21-18-15-12-9-6-3
Row for cal
Kb swing 53/35
*10 burpees per round
Accessory
3 rounds
8 land mine row ahap
10 single arm floor press
20 russian twist
12/26/16
Strength
Back squat
3x3@70% 3x3@75%
Metcon
AMRAPx10
8 deadlift 155/110
6 front squats
4 shoulder to overhead
30 double unders
Accessory
3 rounds
10 back ext
6ea lying side db raise
20 weighted sit up
12/23/16
Strength
A1) 4x5 close grip bench
A2) 4x4 weighted chin up
Metcon
5-4-3-2-1
Power clean 155/105
Shoulder to over head
40 Double under
Accessory
3 rounds
10 glute bridges
10/10 side plank rotations
10 single arm bench press
12/22/16
Strength
Power clean + front squat + jerk
70x2, 75x2, 80x2
Metcon
For time
1000m row
50 dead lifts 185/115
30 strict handstand push up
Accessory
3 rounds
10 heel slides
12 band pull aparts
3 single leg box jump
12/21/16
Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: Negative HSPU 5-7 seconds x3
Odd: False grip ring row x5
Metcon
4 rounds
10 kb swing 53/35
5 kb clean
25ft Single arm front rack kb lunge
10 kb swing
5 kb clean
25ft single arm front rack kb lunge
Accessory
3 rounds
8 Single arm kb floor press
10 landmine twist
12 zottman curl
12/20/16
Strength
Snatch pull + hang power snatch (2 second pause at knee)
50x2,60x2,70x2
Snatch 80x2x3
Metcon
Every 3 min for 5 rounds
8 bar facing burpee
8 Oh squat 105/75
8 toes to bar
Accessory
8 sn grip bent over row ahap
8 half kneeling bottoms up press
20 russian twist
12/19/16
Strength
Back squat
3x3 @80% tempo
Metcon
3 rounds
10 chest to bar
15 hang squat cleans 95/65
20 box jumps
Accessory
3 rounds
6 db oh reverse lunge
10 back ext
20 weighted sit up