Monday, August 13, 2018

Weightlifting
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)  (Work to heavy/smooth double for the day)
Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1)
Weightlifting
Front Squat (Front squat - Find 1rm)
Gymnastics
Handstand march on wall  (3 min. EMOM - 15 )
Handstand march on wall
Gymnastics
 Max HS hold in 4x6' box (3 sets )
Max HS hold in 4x6' box
Metcon
Metcon (Time)
5 rounds for time

-21 KB Deadlifts (70/55s)
-15 UB TTB
-9 OHS (155/105)

Thursday, August 9, 2018

Weightlifting
1 Pause power jerk + power jerk (6 sets to find max: use blocks if able )
1 Pause power jerk + power jerk
Back Squat 
 Backsquat: Find 3 rep max in 12 minutes with a 5 sec pause on the first rep of each set
Gymnastics
Frog squats (20 feet together Frog squats)
Frog squats
Metcon
Metcon (Time)
10 AMRAP
20 Toes to Bar
10 Power Clean (185/135)

- At 12:00 -

For Time:
500m Ski Erg

Monday, August 6, 2018

Weightlifting
Snatch from the Blocks 2" off floor: (Find max double for the day)
Snatch from the Blocks 2" off floor

Weightlifting
Front Squat (Deload - FS: 50/2, 60/2, 70/2, 80/2*4 sets)

Gymnastics
wall walks (5 min. EMOM - 3 wall walks up and down)
start in pushup position wall walk touch chest on wall

Metcon (Time)
3 rounds for total time

-6 Ring MU
-12 DB thrusters (50/35)
-60 DU

Thursday, August 2, 2018

Weightlifting
Behind The Neck Jerk (1 BN jerk + 1 Jerk from the blocks: )
50/1+3, 60/1+3, 65/1+2, 70/1+2, 75/1+2, 80/1+1, 85/1+1, 90/1+1
Weightlifting
Back Squat (BS:work to 5rm in 5 sets)
Gymnastics
hanging from pullup bar in dead hang  (Accumulate 2 min. )
 hanging from pullup bar in dead hang
Metcon
Metcon (Time)
For total time:

Row 1k
Run 1 mile
Row 1k

Monday, July 30, 2018

Weightlifting
Snatch from the Blocks below the knee 
Snatch from the Blocks below the knee
 Snatch from the Blocks below the knee: Snatch pull + Snatch=1: 60/3, 70/3, 75/2*2, 80/2*2 sets, 85/2*2 sets, 90/1*2 sets, 90+/1 only if no misses
Weightlifting
Front Squat (Work to 3rm in 5 sets with a 3 sec. pause in first)
Gymnastics
HS march steps w/ feet on wall *face away from wall   ( 5 min. EMOM - 30 steps)
HS march steps w/ feet on wall *face away from wall
Metcon
Metcon (AMRAP - Rounds and Reps)
16 min. AMRAP
-15 TTB
-50ft. lunge steps w/ dbs in front rack (50/35)
-20 cal air bike

Thursday, July 26, 2018

Weightlifting
 Behind neck jerk + jerk ( Sec. Pause BN jerk + 2 BN jerks: Find max in 12 m)
 Behind neck jerk + jerk
Weightlifting
Back Squat (BS: 85/2, 88/2, 92/2*4 sets)
Gymnastics
hollow candlestick rolls to alt. pistol  (20 alt.)
hollow candlestick rolls to alt. pistol
Metcon
Metcon (Time)
5 rounds:
-400m Run (1 mile PR pace)
Rest 2 min.
-500m Row (2k row PR pace)
Rest 2 min

Tuesday, July 24, 2018

Weightlifting
3 pos. Clean (floor, below knee, above knee):  (Build to max in 14 min.)
3 pos. Clean (floor, below knee, above knee):
Weightlifting
Back Squat 
Deadlift: Based off 3RM found last week: 3 reps at 80% for 8 min. EMOM
Gymnastics
 strict Pullups (5 sets of 5 strict ring pullups)
 strict Pullups
Metcon
Metcon (Time)
5 rounds for time

-1 rope climb
-15/12 cal Bike
-1 rope climb
-60 UB Double unders