Tuesday 06302015

A) BB Gymnastics:
5 x 3 – 3 Cleans (touch & go) + 1 Jerk – AHAP

B) Strength:
1a) 4 x 5 Split Press – heavier than last week (absolutely no heaving)
1b) 4 x 5 Pendlay Row – heavier than last week

C) Met-Con:
5 Rounds of:
40 Double Unders
20 Box Jumps (24″/20″)
10 Thrusters (115#/75#)
5 Toes to Bar

D) Interval Work:
AMRAP 6 minutes
20 Double-unders
5 Strict pull-ups
*45 seconds to complete a round. Rest 15 seconds and continue pattern for 6 minutes

Monday 06292015

A) BB Gymnastics:
5 x 1 – 1 Snatch + 5 Snatch Grip Push Press – AHAP

B) Strength:
5 x 5 – Back Squats – @80-85% or… If 06082015 squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.

C) Met-Con:
AMRAP 7 Minutes – ‘Climb the Ladder’
3 Clean and jerk (135/95#)
3 CTB pull-ups
6 Clean and jerk (135/95#)
6 CTB pull-ups
9 Clean and jerk (135/95#)
9 CTB pull-ups
And so on…

D) Interval Work:
5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed)
30 sec. Rest
30 sec. ME KBS (70/53#)
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

E) Gymnastics Work: (re-test)
3 Rounds of:
3 Burpee Muscle ups
200m run
*rest 1 minute between rounds – all efforts should be 100% – compare to 05112015

Friday 06262015

A) Warm Up:
3 Rounds
15 Empty bar OHS
12 GHD sit-ups
9 Push ups

B) Strength:
5 x 5 – Presses – @80% of 1RM or 5-10# more than 06052015 performance.

C) Met-Con:
For Time:
400m Run
15 Power Snatches (95/65)
15 Bar facing burpees
200m Run
10 Power Snatches (95/65)
10 Bar facing burpees
400m Run
5 Power Snatches (95/65)
5 Bar facing burpees

D) Gymnastics Work:
0:00-2:00 25 CTB pull-ups in sets of 5 unbroken
2:00-4:00 20 CTB pull-ups in sets of 5 unbroken
4:00-6:00 15 CTB pull-ups in sets of 5 unbroken
6:00-8:00 10 CTB pull-ups in sets of 5 unbroken
8:00-10:00 5 unbroken CTB pull-ups
*If C2B completed in the allowed time rest and wait for the next round.

Wednesday 06242015

A) Warm Up:
2K row

B) BB Gymnastics:
1) 15 minutes to find a 1RM Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to find a 1RM Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

C) Strength:
5 x 5 – Deadlifts – @80% of 5RM
Maintain same weight for all reps. Use 5RM from 06172015 or add 5-10# from 06032015 performance.

D) Met-Con:
‘DT’
5 Rounds for time:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

E) Gymnastics Work:
5 Rounds of:
10 Assault Bike Calories
7 – 1 Toe to bar + 1 Chest to Bar

Tuesday 06222015

A) Warm up:
100 Assault Bike Calories

B) BB Gymnastics:
7 x 1 – 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – AHAP

C) Strength:
1a) 5 x 3 – Split Press
Start in a split stance with weight in the front rack position. Press without heaving. Demo Video
1b) 5 x 3 – Pendlay Row – AHAP – Demo Video

D) Met-Con:
4 Rounds
200m Run
20 Wall Balls (30/20#)
15 Toes to Bar
10 DB Push Press (55/35#)

E) Gymnastic Work:
AMRAP 5 minutes:
Max sets of 2 unbroken muscle-ups
Must be done in set of 2, no bigger or smaller sets.