Strength
Every 3 min for 9 min
@70% of last week complex
1 power clean
1 hang squat clean
2 thruster (no thruster-jerks)
Metcon
AMRAPx12
10 push up
15 box jump
20 kb swing 53/35
Accessory
3 rounds
10 db pull over
12 banded good morning
20 bicep curl
2/9/17
Strength
Gymnastics
2x
scap pull up x5
shrug support x5
scap circles x5
3x
tempo strict pull up x3
tempo ring dip x3
Metcon
Every 4 minutes for 24:00
cal row 18/15
8 thrusters 95/65
8 pull up
Accessory
3 rounds
6 Victorian raise
8 hollow bottoms up kettlebell bench press
15 weighted sit up
2/8/17
Strength
Every 3 min for 9 min
@70% of last week complex
1 snatch
1 hang snatch
2 oh squats
Metcon
4 rounds
5 left arm kettlebell snatches + 10 walking lunge KB oh 53/35
5 right arm kettlebell snatches + 10 walking lunge KB oh
15 Burpee
Accessory
3 rounds
8 half kneeling banded face pull + ER
10 weighted pull backs
12 glute bridge
2/7/17
Strength
Gymnastics
2x
scap pull up x5
scap circles x5
3x
tempo strict pull up x3-5
hollow body push up x5-8
Metcon
EMOMx21
Min 1: bike :30 seconds
Min 2: double unders :45 seconds
Min 3: 12 ball slam
Accessory
3 rounds
10 v-up
10 hollow rocks
10 gymnastic sit up
10 second hollow hold
2/6/17
Metcon
“15.1”
AMRAPx9
RX-
15 toes to bar
10 dead lift 115/75
5 snatch
Scale-
15 hanging knee raises
10 dead lift 85/55
5 snatch
“15.1a”
6 min cap
1 rep max clean and jerk
Accessory
3 rounds
12 single arm db bench press
10 landmine twist
8 back ext
2/3/17
Strength
15 min to establish heavy complex of
1 power clean
1 front squat
1 thruster
Metcon
AMRAPx8
14 Single arm kettlebell clean and jerks (7/7)
7 Handstand pushups
Accessory
3 rounds
5 half kneeling bottoms up press
10 landmine twist
45 sec weighted plank
2/2/17
Gymnastics
2x
scap pull up x5
shrug support x5
scap circles x5
3x
tempo strict pull up x3
tempo ring dip x3
Metcon
EMOMx21
Min 1: 20/15 Calorie row
Min 2: 20 Double unders + 1 legless rope climb
Min 3: 12 Box jump overs
Accessory
3 rounds
20 v-up
10 victorian raise
6 kb windmill
2/1/17
Strength
15 min to establish heavy complex of
1 snatch (full)
1 hang snatch (full)
1 overhead squat
Metcon
5 rounds
12 dead lift 205/145
12 burpee
12 wall ball
Accessory
3 rounds
single arm oh db carry
15 weighted sit up
10 back ext
1/31/17
Gymnastics
2x
scap pull up x5
shrug support x5
scap circles x5
3x
tempo strict pull up x3-5
hollow body push up x5-8
Metcon
1000m row test
-rest-
4x500m row
*5 min rest
Accessory
3 rounds
10 strict toes to bar
seal walk
10 hamstring slides
1/30/17
Metcon
14.5
21-18-15-12-9-6-3
thruster 95/65
bar facing burpees
Accessory
3 rounds
8 half kneeling banded face pull
12 banded tempo good morning
20 straddle hollow rocks
1/27/17
Strength
Front squat 3 sec pause in bottom
3x3@75% 3x2@80% 3x2@85% (No pause)
Metcon
3 rounds
21 ghd sit up
15 power snatch 75/55
9 hand stand push up
Accessory
3 rounds
30 second side plank each
10 side plank twist each
8 back ext
1/26/17
Gymnastics
3x
A1)Kip swing x10
A2)Ring turn over drill x 5
B1) tempo strict pull up x5
B2) tempo dip x3
Metcon
*14 min cap
50 cal row
45 wall ball
40 toes to bar
35 wall ball
30 pull up
25 wall ball
15 muscle up
Accessory
3 rounds
5 half kneeling bottoms up press
10 banded pull aparts
20 russian twist
1/25/17
Strength
EMOM snatch
3 @60% for 3 min
2 @70% for 3 min
2 @75% for 3 min
2 @80% for 2 min
Metcon
Every 3 min for 15
20 second bike
10 power cleans 115/80
5 thrusters
Accessory
3 rounds
10 landmine row
10 landmine press
10 barbell roll outs
1/24/17
Gymnastics
3x
A1) false grip hold 15 sec
A2) support hold 15 sec
B1) tempo pull up x5
B2) tempo ring push up x5
Metcon
2k row for time
-10 min rest-
EMOMx10
Even: 40 double unders
Odd: 10 burpees
Accessory
3 rounds
10 alternating db bench press
15 bicep curl
20 tricep ext
1/23/17
Metcon
“13.2”
AMRAPx10
5 shoulder to overhead 115/75
10 dead lift
15 box jump
Accessory
3 rounds
20 sit up
12 bent over row
8 turkish get up
1/20/17
Strength
Front squat 3 sec pause in bottom
3x2@75% 2x2@80% 2x2@85%
Metcon
10-8-6-4-2
power clean 185/125
strict handstand push up
Accessory
3 rounds
10 landmine row
10 landmine press
10 barbell roll outs
1/19/17
Gymnastics
3x
A1)Kip swing x10
A2)Ring turn over drill x 5
5x
B1) tempo strict pull up x5
B2) tempo dip x3
Metcon
27-21-15-9
oh squat 95/65
burpee over the bar
Accessory
3 rounds
10 strict toes to bar
10 kettlebell floor press
20 ea arm tricep pull down
1/18/17
Strength
EMOM snatch (2 second pause at knee)
2 @70% for 3 min
1 @75% for 3 min
1 @80% for 3 min
1 @85% for 2 min (no pause)
Metcon
Every 3 min for 18
17/15 cal row
8 hang power clean 115/80
10 deadlift
Accessory
3 rounds
8 Ghd barbell row
12 Face pulls
45 sec planks
1/17/17
Gymnastics
3x
A1) false grip hold 10 sec
A2) support hold 10 sec
5x
B1) tempo inverted row x5
B2) tempo ring push up x5
Metcon
4 rounds
60 double unders
30 bike cal
15 burpees
Accessory
3 rounds
10 alternating db bench press
15 bicep curl
30 hollow rocks
1/16/17
Metcon
12.5
AMRAPx7
3 thruster 100/65
3 chest to bar
6 thruster
6 chest to bar
9 thruster
9 chest to bar…
Accessory
3 rounds
20 ghd sit up
10 banded pull aparts
8 weighted step up
5 half kneeling bottoms up press