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)