Friday 5/06/16

BB WORK:
1) Snatch from power position (high Hang): 15:00 to work to a 3rm (drop each rep and reset quickly if need to) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 15:00 to work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
20 Pistols (alternating)
5 Muscle-Ups
8 Hang Power Cleans 175/115#
*96 Double Unders Cash Out

METCON B:
In 5:00:
Row 1K
ME KB Snatches 70/44#

GYMNASTICS:
AMRAP 10 Minutes:
5 Unbroken Strict HSPU

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Wednesday 05272015

A) Warm-up:
100 Assault Bike calories

B) BB Gymnastics:
1) 10X1 Hi-Hang Clean + 1 Jerk – AHAP
2) 5X2 3-Stop Clean Pulls – AHAP – *heavier than last week
*Holding 3 seconds at every stop

C) Strength:
5 x 3 – Overhead Squat – AHAP

D) Met-Con:
20 Kettlebell Swings (53#/35#)
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
30 Burpees
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
20 Kettlebell Swings (53#/35#)

E) Interval Work:
20 minute AMRAP
2 Muscle Ups
4 HSPU (deficit 4″+)
*Rest 1:1 for each round

F) Gymnastics:
4 Rounds
20 Step Ups 24/20″
20 Alternating pistols
Rest 1 Minute

Tuesday 05192015

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In the next few weeks we will be testing movements & benchmark workouts. Make sure you give yourself enough recovery time between workouts. If you can’t do it today then do it tomorrow. The point is to get it done when you’re able to because we will test again to recognize strength and weaknesses.  Have fun and good luck!

A) Warm up:
100 Assault Bike Calories

B) BB Gymnastics
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex.

2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

C) Met-Con:
7 Rounds of:
7 Clusters (95/65) – A clean into a Thruster
7 Pull Ups

D ) Pain WoD:
For Time:
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps (30/24″)
25 Burpees – to 6″ target
25 Box Jumps (30/24″)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 Burpees – to 6″ target

E) Open 2016/Gymnastics Test:
5 Minute AMRAP of:
Unbroken sets of 5 CTB pull-ups

Wednesday 04142015

A) BB Gymnastics:
10 minute EMOM of
1 Squat Snatch @80% +5#

B) Met-Con:
3 Rounds of:
3 minute AMRAP of:
2 HSPU
7 Squat Clean (95/65)
6 Pistols (3/3)
4 Strict Press (95/65)
-Rest 1 minute between rounds-

C) Pain WoD:
100 Double-Unders (aim for UB)
25 Pullups
15 GHD Situps
75 Double-Unders (aim for UB)
25 Pullups
15 GHD Situps
50 Double-Unders (aim for UB)
25 Pullups
15 GHD Situps

D) Interval Work:
5 Rounds of:
1 minute AMRAP of:
6 Burpees
6 Push Jerks (95/65)
-Rest 45 seconds between rounds-