MondayGymnastics/Connectivity
3 Rounds
1 Minute Muscle Ups
1 Minute Strict Handstand Push Ups
Strength
Back Squat
5 x 5 @ 80% 5RM
*rest 2 minutes
Metcon
7 Rounds
7 Hang Power Cleans 50/35
21 Double Unders
Time Cap = 12 Minutes
Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
21-15-9
Cal Assault Bike
Handstand Push Ups
Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position
Skills
2-Pause Snatch
Pause just off the floor and in the hang position
Metcon
From 0:00-2:00
2 Rounds
2 Burpees
2 Wall Balls (8)
From 2:00-4:00
2 Rounds
4 Burpees
4 Wall Balls (32)
From 4:00-6:00
2 Rounds
6 Burpees
6 Wall Balls (56)
Etc. Following the same pattern until you are unable to complete both rounds
Finish the 8s = 88 reps
Finish the 10s = 128 reps
Finish the 12s = 176 reps
Mobility
Pigeon Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Wednesday
Gymnastics/Connectivity
AMRAP 8
2 Wall Walks
100′ Farmers Walk
Skills
3-Position Clean + 1 Jerks
Clean from power position/hang/touch and go from floor, plus split jerk
Metcon
21-15-9
Chest to Bar Pull Ups
Push Jerks 60/40Kg
*15 Minute Cap
Mobility
Banded External Rotation Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins
Bonus Work
6 x 500m Rows
-rest 30 seconds between efforts-
Thursday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Strength
Overhead Carries
5 x 50′ Overhead Carry
*Take from floor, walk 25′, drop and go again
Metcon
64 Toes To Bar
8 Snatches 84/57Kg
Mobility
Pigeon Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins
Friday
Gymnastics/Connectivity
3 Minutes Strict Muscle Ups
3 Minutes Kipping Handstand Push Ups
2 Minutes Strict Muscle Ups
2 Minutes Kipping Handstand Push Ups
1 Minute Strict Muscle Ups
1 Minute Kipping Handstand Push Ups
Metcon
“A Plethora of Pistols”
5 Rounds
15 Snatches 35/20Kg
20 Pistols
*22 Minute Cap
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
4 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
*Hold PVC pipe during hollows/arches
Saturday
Strength
10 Minutes to establish a 1RM Hang Snatch
-straight into-
10 Minutes to establish a 1RM Split Jerk
Metcon
“14.3”
Complete as many reps as possible in 8 minutes of:
Deadlifts, 10 reps
15 box jumps, 24-inch
Deadlifts, 15 reps
15 box jumps, 24-inch
Deadlifts, 20 reps
15 box jumps, 24-inch
Deadlifts, 25 reps
15 box jumps, 24-inch
Deadlifts, 30 reps
15 box jumps, 24-inch
Deadlifts, 35 reps
15 box jumps, 24-inch
“*Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg”
Gymnastics/Connectivity
6 Rounds
20 seconds hollow
20 seconds rest