February 5, 2018

Metcon:

A)

15-12-9-6-3 reps:

Deadlift 70/45

Pull-up

[10 min cap]

*Rest 3 min

B)

12-9-6-3 reps:

Deadlift 102.5/70

Chest to bar pull-up

[8 min cap]

*Rest 3 min

C)

9-6-3 reps:

Deadlift 125/85

Muscle-up

[6 min cap]

Conditioning:

3 Rounds each for time:

3 Sets:

15 Cal Row

15 GHD sit-up

*Rest 1:1 after the 3 sets or back and forth with a partner

*This is 9 total rounds

Competition:

Gymnastics:

EMOM for 10:

1 Legless rope climbs 15’ + 5 burpees

Weightlifting:

5x3 Hang power snatch

*Building

4x2 Hang snatch

*Building

3x1 Snatch pull to knee w/ 2sec pause

*Building

February 1, 2018

Strength:

Find a 2 RM Bench press

[15 min cap]

Metcon:

AMRAP in 15:

5 Pull-ups

10 D-Ball cleans 100/65#

5 Strict handstand push-ups

10 D-Ball front squats 100/65#

Conditioning:

“Death by rower”

EMOM until failure:

1st - 10 Cal

2nd - 11 Cal

3rd - 12 Cal

Etc…

*Must reset rower each minute

Competition:

Gymnastics:

4x20 Lateral box step ups (R/L)

*Choose a height that maxes out your hip flexion

Weightlifting:

4 Rounds for quality:

15 Upright row

15 Bent over row

15 BTN Press

*Pick weights you can do unbroken

January 31, 2018

Metcon:

In any order, each for time:

Run 1 mile

[10 min cap]

*Rest 5 min

Row 2km

[10 min cap]

*Rest 5 min


“Grace”

For time:

30 Clean and jerks 62.5/42.5

[5 min cap]

*Rest 5 min

*Note what order you did the workouts

Conditioning:

For time:

400m Farmers carry 2x24/2x16

*Every break = 10 Double KB Russian swings before continuing

Competition:

Gymnastics:

EMOM for 12:

1st - 15 GHD sit-ups

2nd - 5 Muscle-ups

January 30, 2018

METCON:
EMOM for 30:

1st - 15/12 cal Row

2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20”

3rd - 50’ Sled push 50/30

*Use racks for front squat

CONDITIOING:

5 Rounds for time:

10 Hang power snatch 42.5/30

1 Rope climb 15’

COMPETITION:

Gymnastics:

Every :45 for 10 rounds:

10m Handstand walk

*Scale as needed or perform 5-10 reps of a progression

Weightlifting:

Work to a heavy complex: 1 Power snatch + 1 Hang power snatch

For time:

15 Thrusters 42.5/30

30 cal Assault bike

15 Thrusters 42.5/30

[5 min cap]

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