Strength
5x Snatch complex
1 muscle + 1 low hang power + 2 hang power
Metcon
AMRAPx18
200m run
10 oh squats
10 chest to bar
Accessory
3x
12 band pull aparts
10 db pull overs
6 body levers
6/29/17
Strength
3x
A1) 5ea Split Stance RDL 3.1.1.1
A2) 6ea Reverse deficit lunge kb fr 6-8”
A3) 10 ring row 2.1.x.2
Metcon
3 rounds
15 Burpee box jumps
15 DB deadlifts
15 Knees to elbows
6/28/17
Strength
Clean pull + Low hang clean + Hang clean
6x1
Metcon
5 rounds
15/12 cal row
10 hang power cleans (60% of complex)
30 double unders
Accessory
3x
10 hip ext (slight pause at top)
10 landmine twist
6/27/17
Strength
3x
A1) 6ea ½ kneeling kb press 2.1.1.1
A2) 8 strict dip 3.1.x.1
A3) 10 DB row 2.1.x.2
Metcon
Every 3 min for 7 rounds
100m shuttle run
10 ghd sit up/14 abmat sit up
7 hand stand push up
6/26/17
Strength
Back squat 2.0.x.1
3,2,1,3,2,1
Metcon
3 rounds (re-test from 4/20)
10 power snatch 115/85
35 wall ball
*10 min cap
Accessory
3x
30 sec db side plank
15 hollow rock + 10 arch rocks
6/23/17
Strength
Clean pull + Hang clean (5 seconds to get to mid thigh & explode)
5x2
Metcon
5 rounds
100m sprint
10 dead lift 155/110
1 rope climb
*1 min rest between rounds
Accessory
3x
10ea ½ kneeling medball side toss
10 zottman curl
10 skull crusher
6/22/17
Strength
3x
A1) 6 kang squat 3.1.1.1
A2) 8ea RTN reverse lunge 2.0.x.1 (dbs at sides)
A3) 10 DB Z press 2.1.x.2
Metcon
AMRAPx15
30 Wall ball
30 Pull up
30 double unders
6/21/17
Strength
5x Snatch complex
1 muscle + 1 low hang muscle + 2 hang power
Metcon
(10 min cap)
21-18-15
row cal
12-9-6
Snatch (95/65)(135/95)(185/130)
*full snatches, increase weight every round
Accessory
3x
40 second push up plank
8 ea single leg RDL
12 banded pull apart
6/20/17
Strength
3x
A1) 10 ea Alternating glute bridge floor press 4.1.x.1
A2) 8 strict dip 3.1.x.1
A3) 10 ea dumbbell row 2.1.x.1
Metcon
AMRAPx16
400m run
14 HSPU
10 toes to bar
6/19/17
Strength
Back squat 2.0.x.1
5x2
Metcon
5 rounds
6 power clean 135/95
8 front rack lunge
10 burpee
Accessory
3x
8 hip extension
10 barbell squat jumps
20 second tuck sit
6/16/17
Strength
Clean dead lift + pull
5x3
Metcon
3 rounds
60 second bike
30 Russian kb swing 70/44
20 GHD sit up
Accesory
3x
30 second db side plank each
10 bicep curl 3.0.x.2
10 tricep pull down
6/15/17
Strength
3x
A1) 6 kang squat 3.1.1.1
A2) 8ea RTN reverse lunge 2.0.x.1 (dbs at sides)
A3) 8 DB Z press 2.1.x.2
Metcon
Every 3 minutes for 5 rounds
35 Double under
100m sprint
50m Front rack KB carry + DB waiters carry
6/14/17
Strength
5x Muscle snatch complex
1 hang muscle + 1 low hang muscle + 1 muscle snatch
Metcon
3 rounds
400m run
15 oh squats 95/65
6 muscle up or 12 chest to bar pull up
Accessory
3x
15 sec hollow hold + 15 hollow rocks
6 ½ kneeling banded face pull + ER
6/13/17
Strength
3x
A1) 8 ea Alternating glute bridge floor press 4.1.x.1
A2) 6 strict dip 3.1.x.1
A3) 8 ea dumbbell row 2.1.x.1 (3 point stance)
Metcon
8 min ascending ladder
2 Hang power clean 95/65
4 Push press
4 Burpee
4 Hang power clean
6 Push press
4 Burpee
6 Hang power clean
8 Push press
4 Burpee
8 Hang power clean
10 Push press
4 Burpee
*every round HPC & PP increase by 2
6/12/17
Strength
Back squat 3.0.x.0
5x3
Metcon
EMOMx16
Even: 5 dead lift + 3 front squat
Odd: 10 toes to bar
Accessory
3x
8 ½ kneeling medball side toss
6 GHR
6/9/17
Strength
5x muscle snatch complex
2 hang + 2 low hang
Metcon
18-15-12
Cal row
OH squat 95/65
Accessory
3x
6ea double kb windmill
45sec weighted push up plank
6/8/17
Strength
3x
A1) 6 kang squat 3.1.1.1
A2) 8ea RTN reverse lunge 2.0.x.1 (dbs at sides)
A3) 8 DB Z press 2.1.x.2
Metcon
Every 4 min for 16 min
200m Run
12 Dead lift 155/110
8 Strict hspu
6/7/17
Strength
Clean dead lift
5x3
Metcon
For time
24 ghd sit up
18 chest to bar
50m farmers carry
18 ghd sit up
12 chest to bar
50m farmers carry
12 ghd sit up
9 chest to bar
50m farmers carry
*scale up to muscle ups 12-9-6
Accessory
3x
6 back ext 3.1.3.1
30 second db side plank
6/6/17
Strength
A1) 6ea Alternating glute bridge floor press 4.1.x.1
A2) 6 strict dip 3.1.x.1
A3) 6ea dumbbell row 2.1.x.1
Metcon
AMRAPx9
12 Hand release push up
30 Double unders
9 Power snatch 75/55
6/5/17
Strength
Back squat 4.0.x.0
5x3
Metcon
5 rounds
7 hang squat clean 115/80
7 push press
7 box jump 30/24
Accessory
3x
6 Strict toes to bar 3.1.1.1
30sec Sorenson hold