Strength
Snatch
2 @50
2 @60
2x2 @70
EMOMx8
1 snatch + 2 oh squat @80%
Metcon
AMRAPx6
5 front squat 115/80
6 burpee over the bar (lateral)
20 double under
2 min rest
REPEAT
1/15/18
Strength
3x
A1) 6ea back rack reverse lunge
A2) 4-6 Ring dip
Metcon
Every 5 min for 5 rounds
30 second bike
Rest 30
6 clean and jerk 135/95
12 Pull up
1/12/18
Strength
EMOMx10
Even: 5-8 Deadlift 225/155
Odd: 12 ghd sit up
Metcon
AMRAPx16
250m row
15 ball slam
9 sdlhp 95/65
55 double unders
1/11/18
Strength
EMOMx10
Even: 2 stict pull up + 2-4 kipping
Odd: 2 strict hspu + 1-3 kipping
Metcon
AMRAPx3 for 4 rounds
3 ctB pull ups
3 pull ups
6 wall balls
6 box jumps
Rest 3 minutes
1/10/18
Strength
Every 2 min for 12 min
Clean pull + clean + front squat + jerk @80-85%
Metcon
AMRAPx12
35 double unders
11 clean and jerk 115/80
7 push up
1/9/18
Strength
Snatch 2x50, 2x60, 2x70
EMOMx6
1 snatch + 1 OH squat @80%
Metcon
For time
50 Front squat 115/80
50 S2OH 115/80
50 burpee over the bar
1/8/18
Strength
3x
A) False grip hold 10-20 sec
B) Kip practice 10+ reps w good form
C) Support hold- 30 sec
Metcon
Every 6 min for 4 rounds
R1-R2-R3-R4
30-30-30-30 cal row
25-20-15-10 toes to bar
20-20-20-20 db snatch (alternating)
1/5/18
Strength
EMOMx10
Even: 3-4 kipping ring dip
Odd: 2 snatch @ 80%
Metcon
3 rounds
9 power snatch 95/65
15 burpee over the bar
21 cal bike or row
1/4/18
Strength
3x rest 1:30-2min
A1) Push press 4 @80% 4.0.x.1
A2) ring row 10-12 with feet elevated
Metcon
Every 5 min for 5 rounds
200m row
5 squat clean 185/130
15 chest to bar
1/3/18
Strength
EMOMx10
Even: 2 hspu
Odd: 2 squat clean 80%
Metcon
AMRAPx3 for 3 rounds
3 HSPU
6 Dead lift 225/155
9 wall ball
12 double unders
Rest 3 minutes
1/2/18
Strength
Every 3 min for 3 rounds
DB complex (50/35)
25’ front rack lunge
8 db clean
8 db shoulder to over head
25’ front rack lunge
Metcon
15-12-9-6-3
power clean 105/75
thruster
toe to bar
12/29/17
Strength
Back squat 4x2 @80% -rest 1:30-
Metcon
AMRAPx10
10 DB thruster 50/35
55 double unders
12/28/17
Strength
A) Snatch
3 @ 50%
3 @ 60%
2x2 @ 70%
B) Snatch Grip DL + Snatch from below knee
5x 1+1 @ 70%
3x 1+1 @ 75%
Metcon
EMOMx14
EVEN: 17/15 Cal Row
ODD: 8 Toes to bar
12/27/17
Strength
Clean pull + hang power clean
2+2 @ 50%
2+2 @ 60%
3x 1+2 @ 70%
2x 1+2 @75%
Metcon
5 rounds
AMRAPx3
3 burpee box jump over
3 db deadlift
6 burpee box jump over
6 db deadlift
9 burpee box jump over
9 db deadlift..
3 min rest
12/26/17
Strength
3x
A) 5 push press @65-75% 4.1.x.1
B)10 sec false grip hold
Metcon
For time
35 wall ball
15 pull up or 5 muscle up
20 wall ball
15 pull up
15 wall ball
15 pull up
REST 3 min then back up
12/22/17
Strength
3x Back squat cluster 2.2.2 @85%
-3 min rest between sets
Metcon
4 rounds every 5 min
27 cal row
21 db hang clean 50/35
18 burpee
R2) 21,18,15
R3) 18,15,12
R4) 15,12,9
Accessory
3x
20 ghd sit up
30 second Sorenson hold
12/21/17
Strength
Every 3 min 12
3 strict TTB + 3 kipping
3.2.1 Dead lift cluster (225/155 or 135/95)
Metcon
AMRAPx14
20 KB swings
50’ single arm farmer carry
15 Sit up
5 ring dip
Accessory
Spend about 15-20 min stretching foam rolling
12/20/17
Strength
Every 4 min for 3 rounds
DB Complex
2 Power Snatch
4 Squat snatch
4 Oh lunge
-immediately into opposite arm
Metcon
3 rounds
AMRAPx3
3 Handstand push up
6 oh squat 95/65
9 box jump over
-2 min rest-
Accessory
2x
1 min plank
12 zottman curl
12/19/17
Strength
3x
A) 3-4 rep Kipping pull up
B) 3-4 rep kipping ring dip practice
Metcon
3 rounds
15 db dead lift
15 burpee box jump over
15 chest to bar pull up
Accessory
3x
20 ab wheel out
20 sec L sit
12/18/17
Strength
EoMOMx8
3 TnG power clean @70%
rest 20-30sec
2 TnG squat clean
Metcon
15-12-9
power clean 135/95
thruster
toes to bar
Accessory
3x
30sec hollow
10 hip ext