Monday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb (Legless)
Max Effort Strict Handstand Push Ups
Strength
Froning Smolov Week 2 Day 1
6 x (1 Clean + 5 Front Squats + 1 Split Jerk) @ 70% of 1RM Clean + 2/3Kg
*If you made all of last week’s squats, add weight. If not, repeat last week’s weights.
Metcon
3 Rounds
5 Muscle Ups
5 Burpees
5 Snatches 61/43Kg
5 Burpee
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
5 Rounds
30 seconds plank
30 seconds rest
Tuesday
Gymnastics/Connectivity
5 Complexes of
Toes to Bar
Chest to Bar
Bar Muscle Ups
*Start with 3/2/1. If successful move to 4/3/2, then 5/4/3, etc.
**5 sets of leg raises/toes to bar with 60 seconds rest
Skills
Muscle Snatch-Power Position Snatch
*Build up to a heavy single
Metcon
3 Rounds
50 Double Unders
35 Push Ups
20 Wall Balls
Mobility
Banded External Rotation Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
5K row
Wednesday
Gymnastics/Connectivity
Handstand Holds w/Partner
Strength
Froning Smolov Week 2 Day 2
7 x (1 Clean + 4 Front Squats + 1 Split Jerk) @ 75% of 1RM Clean +2/3Kg
*If you made all of last week’s squats, add weight. If not, repeat last week’s weights.
Metcon
3 Rounds
1 Minute Max Calories Rowing
-30 seconds rest-
1 Minute Max Strict Toes to Bar
-30 seconds rest-
Mobility
Couch Stretch – 2 Mins per side
Breathing Lat Stretch – 3 x 5 Breaths per side
Bonus Work
4 Rounds
20 seconds hollow/10 seconds rest
-straight into-
4 Rounds
20 seconds arch/10 seconds rest
Thursday
Strength
4 Rounds
8 Half Kneeling Kettlebell Presses w/ walk
12 Ring Rows w/ pause
Metcon
800m Run with Med Ball
21 Bar Facing Burpees
15 Deadlifts 125/80Kg
9 Bar Muscle Ups
800m Run with Med Ball
Mobility
Pigeon Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
Snatch
5 x 2
Friday
Gymnastics/Connectivity
AMRAP 7
Max Effort Strict Pull Ups
Max Effort Strict Handstand Push Ups
Strength
Froning Smolov Week 1 Day 3
8 x (1 Clean + 3 Front Squats + 1 Split Jerk) @ 80% of 1RM Clean
*If you made all of last week’s squats, add weight. If not, repeat last week’s weights.
Metcon
AMRAP 8
30 Double Unders
10 Burpees
Mobility
Couch Stretch – 2 Mins per side
Breathing Lat Stretch – 3 x 5 Breaths per side
Bonus Work
21-15-9
Calories on Assault Bike
Power Snatch 50/35Kg
Saturday
Strength
Froning Smolov Week 1 Day 4
10 x (1 Clean + 2 Front Squats + 1 Split Jerk) @ 85% of 1RM Clean +2/3Kg
*If you made all of last week’s squats, add weight. If not, repeat last week’s weights.
Metcon
15 Chest to Bar Pull ups
30 Box Jumps
12 Chest to Bar Pull ups
24 Box Jumps
9 Chest to Bar Pull Ups
9 Box Jumps