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

Monday, July 23, 2018

Weightlifting
Snatch from the Blocks below the knee (Work to max single in 8 sets )
Snatch from the Blocks below the knee
Weightlifting
Front Squat (FS @ 85% of best 1RM, complete 9 sets of 1 )
Gymnastics
alt. pushup hold shoulder taps (50)
alt. pushup hold shoulder taps
Metcon
Metcon (Time)
7 rounds for time

-7 burpee box overs (24/20)
-10 UB TTB
*rest 60 sec. after each round

Thursday, July 19, 2018

Weightlifting
 Power Jerk + Jerk from blocks/rack ( Find 2rm (1+1=1))
 Power Jerk + Jerk from blocks/rack
Weightlifting
Back Squat (BS: in 15m find 1rm )
Gymnastics
 3 min./side banded ankle distraction ( 3 min./side banded ankle distraction)
 3 min./side banded ankle distraction
Metcon
Metcon (Time)
For total time:

5k row
*every 500m perform 1 rope climb

Midline/Core:
5 rounds 1min on/off chinese planks

Tuesday, July 17, 2018

Weightlifting
Clean from Blocks Above Knee: (Clean from blocks above knee: Clean only: FInd 3rm)
Clean from Blocks Above Knee
Weightlifting
Deadlift (Deadlift: In 12 minutes find a new 3RM)
Gymnastics
 strict ring pullups (5 sets of 2 - pause at 90 degrees)
strict ring pullups

Metcon (Time)
4 rounds for time

-15/12 cal bike
-12 burpee over sandbag
-14 sandbag/dball cleans over alternate shoulder (100/80)
*sub sandbag with heaviest odd object under 100/80#

Monday, July 16, 2018

Weightlifting
 3 pos. snatch (floor, 2" off ground, below knee) ( Build to max for the day )
 3 pos. snatch (floor, 2" off ground, below knee)
Weightlifting
Front Squat (FS: FInd 1rm in 15 min.)
Gymnastics
max freestanding tripod HSPU hold  (4 attempts)
max freestanding tripod HSPU hold
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min. AMRAP

-8 Ring MU
-500m Row
-50 ft. HS walk
-15 double KB russian swings (45/25s)