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