Friday 7/1/16

BB WORK:
Snatch from blocks (above knee) – 4X2 – AHAP

STRENGTH:
1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Bent Over Row: 5X5 – heaviest possible, rest 90 sec.

METCON A:
Every two minutes for twenty minutes (10 rounds):
6 Burpees to target
3 Cleans 225/135lbs (any style)
Row 100m

METCON B:
6 Rounds:
Assault Bike .5 Miles
then 30 seconds of freestanding handstand holds
*Rest 1 Minute

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Thursday 6/30/16

SWIM WOD:
3 Rounds of:
Swim 50 Meters
*Rest 30 seconds

2 Rounds of:
Swim 100 Meters
*Rest 60 seconds

1 Round of:
Swim 200 Meters
*Rest 2 minutes

2 Rounds of:
Swim 100 Meters
*Rest 60 seconds

3 Rounds of:
Swim 50 Meters
*Rest 30 seconds

METCON:
For time:
30 KB Swings 53/35#
30 Push-Ups
Run 800m
20 KB Swings 53/35#
20 Push-Ups
Run 400m
10 KB Swings 53/35#
10 Push-Ups
Run 200m

Wednesday 6/29/16

BB WORK:
1) 5×2 – Clean from blocks (just above knee) – AHAP
2) 5X2 – BTN Jerk from blocks (drop every rep) – AHAP

STRENGTH:
4X3 – Bench Press – work to a 3rm, rest 90 sec.

METCON A:
3 Rounds:
750M ROW
20 Deadlifts 275/175#
50 Double Unders
*Rest 1:30 between rounds

METCON B:
‘Death by HSPU’
You guys know the drill. One the first minute, two the second, and so on until you cannot complete the next number within the minute.

Tuesday 6/28/16

BB WORK:
Power Snatch – 4×4

STRENGTH:
Back Squat: 3rm – rest as needed

METCON A:
For time:
30 Burpee Box Jumps 24/20″
30 KB Clean & Jerks (2 hands) 53/35#
30 Burpee Box Jumps 24/20″

METCON B:
AMRAP 6 Minutes
7 Thrusters 95/65#
7 Push-ups (Strict, chest to deck, no hand release)

Monday 6/27/16

BB WORK:
Clean & Jerk – 5×2
Stay around 80% and work the skill of the lift, it isn’t meant to be super heavy. Work on both unbroken sets and dropping and resetting.

STRENGTH:
4X5 Behind the neck Push Press (Clean grip) – AHAP – rest 90 sec.

METCON A:
4 Rounds:
20 Pull-ups
400m sandbag run
30 Sandbag Squats (any hold)

METCON B:
30 Muscle-ups for time**
*Every time you come off the rings perform 50 double-unders then rest 60 seconds before continuing.