Tuesday, May 31, 2016

Weightlifting
Split Jerk (Split Jerk (Back Rack) + OVHS (5 x 2+4))
Metcon
Metcon (Time)
27-21-15

Cal. Row

Push Press (115/75)

Tuesday, May 17, 2016

Weightlifting
power clean and push jerk (7X2 T&G Power Clean & Push Jerks)
Weightlifting
power clean and push jerk (1:00 ME Power Clean & Push Jerk @ 85% of #1)
Weightlifting
Back Squat (1X10, 1X20 Back Squat – work to a true 20rm, )
Metcon
Metcon (AMRAP - Rounds and Reps)
Alternating EMOM for 20:00 of:

3/2 Strict Muscle-Ups/ or transitions
40 Double-Unders

Friday, May 13, 2016

Weightlifting
Push Jerk (Push Jerk 3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
3x AMRAP Repeats, 3:00 Work / 1:30 Rest of:

9 AKB Swings 70/53

9 Burpees

Thursday, May 12, 2016

Weightlifting
Snatch (7X1 Snatch from blocks (just above knee))
Gymnastics
Glute-Ham Raises (4X8 GH Raise (no swinging of torso))
Weightlifting
Bent Over Row (4X8 BB Bent Rows – heaviest possible)
Metcon
Metcon (Time)
3 rounds for time of:

Run 400m
7 Power Snatches 135/95#
7 OHS 135/95#

Monday, May 9, 2016

Weightlifting
Power Snatch (5X3 T&G Power Snatches – work to a 3rm for the day)
Weightlifting
Power Snatch (1XME UB Power Snatches @ 80% of #1)
Metcon
Metcon (Time)
2) 3 rounds for time of:

30 Pistols (alternating) or transition movement
10 Power Cleans 135/95#

Friday, May 6, 2016

Weightlifting
Snatch (7x1 )
Metcon
Metcon (Time)
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups