Monday 05/01/15
Warm-up:
EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 @ 60%
MetCon: 10/8/6/4/2
Box Jumps (24/20)
Pull up
After Party: 3 Minutes Handstand Nose & Toes
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: 10/8/6/4/2
Box Jump (24/20)
C2B
After Party: 3 Minutes Handstand Walk
Tuesday 06/01/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: AMRAP 8 Min
STOH x 8 (85% OHP)
KBS x 16 (28/16)
After Party: Banded GM x 50
Performance
Strength:
In 15 Minutes find max for
Clean + Jerk Dip + Push Jerk + Split Jerk
MetCon: AMRAP 8 Min
STOH x 8 (85% OHP)
KBS x 16 (28/16)
After Party: Banded GM x 50
Wednesday 07/01/15
Warm-up: 2 Rounds of
Scap Push x 6-10
Scap Pull x 6-10
Pull aparts x 15
KB Wall Ball Sub x 10
Fitness
Skill: EMOM x 18 Alternate
Rope Climb
Heavy KBS x 6-10
Plank Rotation x 30-45s
MetCon: 2 Rounds
Jumping Pull ups x 8
GTOH x 16 (85% OHP)
Back Squat x 24
After Party: 3 Minutes DU attempts
Performance
Skill: EMOM x 18 Alternate
T2B x 8-12
Kettlebell snatch x 6
Plank Rotation x 45s
MetCon: 2 Rounds
Rope Climb x 2
GTOH x 16 (85% OHP)
Back Squat x 24
After Party: DU x 150
Thursday 08/01/15
Warm-up: EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: AMRAP x 10 Min
DB Snatch x 10 (25/15)
Burpee x 1 (+1)
After Party: 3 Min Kipping Pull up practice
Performance
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: AMRAP x 10 Min
Power Snatch x 10 (60/40)
OB Burpee x 1 (+1)
After Party: 3 Min Bar Muscle up practice
Friday 09/01/15
Warm-up: 2 Rounds of
Bear Crawl x 20m
BU Carries x 20m
Scap Row x 6-10
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon: 21/15/9
K2E
Sand Bag Lunges E/L (20/15)
Sand Bag Clean (20/15)
After Party: Pallof Press x 15 E/S
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon: 21/15/9
T2B
Sand Bag Lunges E/L (20/15)
Sand Bag Clean (20/15)
After Party: Pallof Press x 15 E/S
Saturday 10/01/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting