Wednesday

Metcon (Time)

5 rounds
Row 500/350
12 slam balls
18 anchored ab mat sit-ups
24 double unders / 30 secs of attempts

Tuesday

Fitness

2 hang squat clean+ 1 push jerk (EMOM 10 – even mins )
65-70% good technique, no failure
Knees To Elbow (EMOM 10 -5 reps on odd mins )
Metcon (Time)
3 Rounds
Run 200m
10 power clean + S2OH  95/65
5 strict pull-ups or 3 negatives
**no bands
Performance
2 squat clean + 1 jerk (EMOM 10 – even mins )
@80% keep same weight
Toes-To-Bar (EMOM 10 – 8 reps on odd mins )
        +
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Monday

3 min max cal assault bike
rest/skill work 9 mins – pistol work
3 min max burpees
rest/skill work 9 mins –  kip swing tech work, on pull-up bar and rings
3 min row max meters
rest/skill work 9 mins – build to max distance HSW or HS free hold or HSKU with longest hold
3 min max – box jumps with step down 24/20

Saturday

Fitness
Metcon (Time)
Run 400m
21-15-9
Power Snatch 95/65
box jumps 24/20
**run 400m each round, so 3x400m total
Performance
Metcon (Time)
Run 400m
21-15-9
Power Snatch 135/95
box jumps 30/24
**run 400m each round, so 3x400m total

Friday

Fitness

A1 Front sqaut 5×5 rest 1 min
#5-10 increase from last 5×5, same weight across all sets
A2. Pendley Row 8-10 reps x 5 sets
+
21, 15, 9 for time
wall balls 20/14#
weighted abmat situps

Peformance
A1. Front squat
70×5   80x 3 90x 2  75×3  85×2   95x 1
rest 1 min
A2. 5 ice cream makers on rings x 6
rest 2 min
+
21, 15, 9 for time
wall balls 20/14#
GHD situps

Thursday

Fitness
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
7 L-pullups/3-4 negatives
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Performance
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
15 pull-ups
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Wednesday

Fitness

A1: 1 high hang + 2 hang power clean (EMOM 15 -  even mins )
**keep same weight across all sets, should be around 65-70%.
A2: V-Situps (EMOM 15 – odd mins)
Metcon (Time)
For Time:
10–>1 Hang Power clean 95/65#
10 double unders or 30 sec of attempts
Performance
A1: 3 Position Power Clean (EMOM 15- even mins)
A2: GHD Situps (EMOM 15 – odd mins )
 +
For Time
10–>1 Power clean  135/105#
20-18-16-14-12-10-8-6-4-2
Unbroken double unders

Tuesday

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

**20 min time cap

Monday

Fitness

A1: Back Squat (5 sets x 3 rep)
increase previous 5×5 by 10# keep weight across all sets
rest 1 min
A2: Chin-ups (5 sets x 3-5 reps)
**partner assisted if needed, no bands
rest 2 min
Metcon (Time)
3 Rounds For Time
7 cal assault bike/Run 200m
10 weighted step-ups (alt legs )
30/20 DB per hand
7 elevated ring rows

**ring rows should be hard

Performance
A1: Back Squat (7, 5, 3, 7, 5, 3)
rest 1 min
Strict C2B Chin-ups (6 sets x 5-7 reps)
rest 2 min
+
3 Rounds
7 cal assault bike/Run 200m
10 weighted Barbell step-ups 24/20′
(alt legs )  95/65
3 Bar muscle-ups

Sunday

20 min AMRAP:
400m run
12 burpees
300m row
12 box jumps w/ step down 24/20