Wednesday 2-21-18

Strength

Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

2.  Met con

AMRAP 3
21/15 Calorie Row
21 Lateral Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats (135/95)

Tuesday 2-19-18

1. Met con

AMRAP 15: at 70-80% effort.

15 Hang Power Cleans (135/95)
60 Double Unders
15 Chest to Bar Pull-Ups
6 30 Meter shuttle sprints (down and backs)

Rest 5 minutes

2. Gymmastics conditioning

AMRAP 8:

3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

 

Monday 2-19-18

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. "Optimus Prime"
AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

3. Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

4. If you can't perform ring muscle ups  practice 3x5 swings, 3x5 pulls to hip, 3x5 turnover drill.  

Friday 2-16-18

1. Clean and Jerk (15 minutes)
Build to a Heavy Single

2. Conditioning

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

3. Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

Thursday 2-15-18

“Buckle Up”

AMRAP 3:

50′ Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calorie Row


rest 3 minutes


AMRAP 3:

50′ Walking Lunge (30’s/25’s)

35 AbMat Sit-ups

Max Calorie Row


rest 3 minutes


AMRAP 3:

50′ Walking Lunge (40’s/30’s)

35 AbMat Sit-ups

Max Calorie Row


rest 3 minutes


AMRAP 3:

50′ Walking Lunge (50’s/35’s)

35 AbMat Sit-ups

Max Calorie Row

Tuesday 2-13-18

1. Strict Pull Ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Strict Pull Ups

2. Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Jerks (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row

3. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings

Saturday 2-10-18

2.8.18 Saturday

1. Conditioning

Teams of 3

AMRAP 30:

800 m run

75 Thrusters (95/65)

10 Renegade rows (all 3 must perform 10 reps) 50/35

600 m run

75 Power Snatches (115/80)

10 Renegade rows (all 3 must perform 10 reps) 50/35

400 m run

75 Clean and Jerks (135/95)

10 Renegade rows (all 3 must perform 10 reps) 50/35

*all members run together.  Only one person is working at a time.  All 3 must perform 10 R rows – all other movements reps can be split however you would like