Tuesday, August 22nd 2017

Warm Up

2 rounds
30 abmat sit ups
20 banded good mornings
20 pvc overhead squats

1. Strength/ Oly

With a running clock for both parts (18 minutes) all snatches are full squat.

a. Pause Power position snatch 4x3 at 40-50%

Every 2 for 8 minutes (3 reps)

then, 2 minutes to rest and change weights

b .Hang Snatch from knee 4x3 at 70%

Every 2 for 8 minutes (3 reps)

2. Conditioning

Rx: 

AMRAP 10 minutes
12 toes to bar
8 thrusters 95/65

Rx+ 

AMRAP 10 minutes
12 toes to bar
8 dumbbell thrusters 50/35
6 muscle ups (ring only)

Tuesday, August 8th 2017

1. Strength

12 minutes to find a 1 Rep max strict press

2. Conditioning

9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

or 

For time:
18 Pull-ups
9 Squat Snatches, 135/95 lbs
14 Pull-ups
7 Squat Snatches, 135/95 lbs
10 Pull-ups
5 Squat Snatches, 135/95 lbs

Wednesday, August 2nd 2017

1. Conditioning (Re-Test from 6/14/17)

For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk

2. Gymnastic Skill/ Conditioning

Every 2 mins for 10 mins do:
Run, 200 m
10 Chest To Bar Pullups (Unbroken)

Tuesday, July 25th 2017

1. Conditioning/ Skill

For 3 cycles:
AMRAP in 3 mins of:
3 Dumbbell Snatches, 50/35 lbs
6 Handstand Push-ups
6 Dumbbell Snatches
6 Handstand Push-ups
9 Dumbbell Snatches
6 Handstand Push-ups
12 Dumbbell Snatches
6 Handstand Push-ups
15 Dumbbell Snatches
6 Handstand Push-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

2. Conditioning/ Endurance

For 3 cycles:
AMRAP in 3 mins of:
Max Calories On Rower

Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

Monday, July 24th 2017

1. Conditioning

25 Overhead Squats
100 Double Unders
20 Overhead Squats
75 Double Unders
15 Overhead Squats
50 Double Unders
10 Overhead Squats
25 Double Unders
5 Overhead Squats

Rx: 115/80 lbs

Rx+: 155/105

2. Strength 

Front Squat 6x4 80%

Tuesday, July 18th 2017

1. Conditioning

For 3 cycles:
AMRAP in 3 mins of:
50 Double Unders
15 Toes-to-bars
30 Double Unders
10 Toes-to-bars

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

2. Strength

Every 1 min for 12 mins, alternating between:
5 Handstand Push-ups
5 Deadlifts, 225/155 lbs

 

Friday, July 14th 2017

1. Conditioning

For time:
12 Chest-to-bar Pull-ups
12 Hang Squat Cleans, 165/115 lbs
Run, 400 m
12 Chest-to-bar Pull-ups
12 Hang Squat Cleans, 165/115 lbs
Run, 400 m
12 Chest-to-bar Pull-ups
12 Hang Squat Cleans, 165/115 lbs

2. Skill/ Practice

Every 1 min for 10 mins, alternating between:
50 Double Unders
10 Dumbbell Snatches