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UPCOMING WEEK

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MONDAY 7.17.2017

STRONG

Back Squat

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

METCON-BURN

CONNECTIVITY

Kips on Rings

3 X 8 kips on rings

SKILL WORK

Muscle Up Transitions

Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.

Metcon

Descending reps 10-1

10 R

10 L

9 R

9 L

8 R

8 L

down to 1 R and 1 L

KB Snatch 24/16

Every 0:04

KB does NOT touch the floor at any time during

Rest only overhead

TUESDAY 7.18.2017

STRONG

Bench Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

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

5 rounds of:

10 Power Snatches @ 60% max

15 TTB

20 Burpees

WEDNESDAY 7.19.2017

STRONG

Warm-up

100 Double Unders for Time

MOBILITY

Barbell Ankle Stretch

1 minute hold

Warm-up

Snatch Complex 1

Snatch Grip Deadlift

Above the Knee High Pull

Above the Knee Snatch

Hold Bottom of Snatch for 10 seconds.

Weightlifting

Power Snatch + Squat Snatch

Warm up to 75% of 1RM

Then EMOM for 7 rounds:

Power Snatch + Hi Hang Vertical Snatch (Full Squat)

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:15

CONNECTIVITY

20 Straight Arm Hip taps (10 each side)

Metcon

Row 2000m

20 Ground to Overhead 115/85

Row 1000m

10 Ground to Overhead 115/85

Row 500m

THURSDAY 7.20.2017

STRONG

Deadlift

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

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

5 Muscle-Ups

18 Box Jumps 30/24″

7 Muscle-Ups

24 Burpee Box Jumps 30/24″

9 Muscle-Ups

30 Box Jumps 30/24″

7 Muscle-Ups

24 Box Jumps 30/24″

5 Muscle-Ups

18 Box Jumps 30/24″

FRIDAY 7.21.2017

STRONG

Shoulder Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

STRENGTH

Upright Row

5 sets of 8 reps

moderately heavy

METCON-BURN

Tommy Mac

12 Burpees

12 Thrusters, 115# / 75#

12 Burpees

12 Power Snatches, 115# / 75#

12 Burpees

12 Push Jerks, 115# / 75#

12 Burpees

12 Hang Squat Cleans, 115# / 75#

12 Burpees

12 Overhead Squats, 115# / 75#

12 Burpees

12 Thrusters, 115# / 75#

12 Burpees

12 Power Snatches, 115# / 75#

12 Burpees

12 Push Jerks, 115# / 75#

12 Burpees

12 Hang Squat Cleans, 115# / 75#

12 Burpees

12 Overhead Squats, 115# / 75#