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TUESDAY 9.25.2018

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STRONG
Weightlifting
Above Knee Snatch
5X1 Snatch from above knee.
Work to a heavy but perfect single for the day (preferably no misses), rest as needed
Weightlifting
Touch and Go Snatch
3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Weightlifting
Touch and Go Snatch
This is the +1 set of 85% from your 5RM above.

again…

P.E.R.F.E.C.T.

F.O.R.M.

Anyone can do shitty form.

Hold yourself as well as the others around you to a higher standard.

DO NOT sacrifice form on this last set for ego.

Do it perfect and get better.
METCON-BURN
CONNECTIVITY
Arch Hold on Stomach
http://ow.ly/zlZ58

3×0:40 On/0:20 off

Arch Hold on Stomach holding PVC with your arms shoulder width apart
CONNECTIVITY
Arch to Hollow Swing on Bar
http://vimeo.com/92075391

3 × 6 Arch to Hollow Swing on Bar, pausing between each swing
Really work on driving your armpits forward in the arch to snap you into position for the hollow.
Metcon
3 rounds for time of:

20 Wall Balls 30/20

men, use a 12′ target if you don’t have a 30# ball

20 C2B Pull-ups

 

STAMINA SUNDAY 9.23.2018

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STAMINA
EVERY 2:30 ON THE 2:30

200m Run + AMRAP KB Swings 32/24

200m Run + AMRAP THRUSTER (use a plate 45/25)

200m Run + AMRAP SIT UPS

200m Run + AMRAP Burpees

200m Run + AMRAP KB Swings 32/24

200m Run + AMRAP THRUSTER (use a plate 45/25)

200m Run + AMRAP SIT UPS

200m Run + AMRAP Burpees
STRENGTH ACCESSORY WORK 
3 ROUNDS OF:

10 BICEP CURPS

10 TRICEP PRESSDOWNS

10 SHOULDER PRESS

 

SATURDAY 9.22.2018

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Warm-up
HOT POTATO
in small groups of 5-6, form a circle by laying on your backs in a hollow body position. pass the ball person to person and at coaches call switch direction

the clock will be running on 30 second intervals

when clock beeps, person with ball is out of the game, and continues the rest of the time remaining by performing burpees
 
STRENGTH
one handed partner deadlifts
2 lifters

1 bar

1 hand each

take 10 minutes to build to max deadlift

make sure you are working both hands
 
SKILL WORK
Handstand Walk Practice
take 5 minutes and get upside down

work on the floor, work with bands off the rig

work on the wall

work wherever you can at the level you need
Metcon
Triple Threat
5 Deadlift 315/225
5  Burpee
4 Deadlift
4  Burpee
3 Deadlift
3 Burpee
2 Deadlift
2 Burpee
1 Deadlift
1 Burpee

10 T2B
10 Partner Wall balls
8 T2B
8 Partner Wall balls
6 T2B
6 Partner Wall balls
4 T2B
4 Partner Wall balls
2 T2B
2 Partner Wall balls

5 HSPU
5 Power Clean 155/105
4 HSPU
4 Power Clean
3 HSPU
3 Power Clean
2 HSPU
2 Power Clean
1 HSPU
1 Power Clean

Partner A does 5 deadlift
partner B does 5 deadlift
Partner A does 5 burpee
Partner B does 5 burpee….

no rest between rounds

 

FRIDAY 9.21.2018

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STRONG
Bench Press
10,8,6,4,2,1,1,1,2,4,6,8,10
 
METCON-BURN
Metcon
5:00 AMRAP of:

7 Power Snatches 95/65
21 KB Swings

Rest 3:00

4:00 AMRAP of:

6 Power Snatches 95/65
18 Box Jump Overs 24/20

Rest 2:00

3:00 AMRAP of:

5 Power Snatches 95/65
15 Box Jump Overs 24/20

Rest 1:00

2:00 AMRAP of:

4 Power Snatches 95/65
12 Box Jump Overs 24/20

 

THURSDAY 9.20.2018

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STRONG
Back Squat
1 X 10 @ 60%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 8 @ 80%
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

METCON
3 rounds for time of:

20 Wall Balls 20/14

10 Burpees

15 Power Cleans 115/75

5 Burpees

 

WEDNESDAY 9.19.2018

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STRONG
Warm-up
Muscle Snatch
8-10 REPS

START WITH PVC

MOVE TO 10 POUND BAR

THEN TO 35 AND FINALLY 45 POUND BAR
Weightlifting
Snatch High Pull + Hi Hang Vertical Snatch
4 SETS OF 3 REPS

BUILD TO HEAVY

Snatch can be either power or full squat
Weightlifting
Snatch
Build to 1RM
METCON-BURN
“Falkel”
25-Minute AMRAP of:

8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
Scale HSPU’s to pike off bench
Scale Box Jumps to 24/20
Scale rope climbs to knees to elbows on rope and skill work

 

TUESDAY 9.18.2018

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STRONG
Warm-up
Upright Row

25 reps

empty bar only

 

Weightlifting
Vertical High Pull + Vertical Power Clean

4 sets of 3 reps

build to heavy

 

 

Weightlifting
Clean

any way you’d like

no jerk

build to 1RM

 

METCON-BURN
Warm-up
Skin The Cat

While there may be more than one way to do this…..here is what I’d like you to do.

http://gymnasticswod.com/content/skin-cat

6-8 reps
SKILL WORK
Kips on Rings
2 sets of 6-8
STRENGTH
Inverted Ring Rows
3 sets of 6-8 reps
Metcon

15-12-9 of:

Muscle-Ups
Hang Snatch (full squat) 115/75#

scale mu’s to banded sling shot include dip out

MONDAY 9.17.2018

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STRONG
Back Squat
1 X 10 @ 60%

1 X 8 @ 65%

1 X 6 @ 70%

1 X 6 @ 75%

1 X 6 @ 80%
Front Squat
1 X 5 @ 60%

1 X 5 @ 70%

1 X 5 @ 75%

1 X 5 @ 75%
METCON-BURN
SKILL WORK
Handstand Push-ups
Mechanics/Hand Positioning/Kipping/Scaling/Strengthening
METCON
4 rounds of:

1:00 ME  HSPU
1:00 ME Hang Cleans 155/105
1:00 ME Toes to Rings
1:00 Rest