Wednesday 3/23/2016

A) Primer

jog 1 mile

10 cossack squat

5 chin ups

7 box over jump

10 cossack squat

5 chin up

7 box over jump

B) Pull-ups

4 sets of: 5 strict pullup + ME or 15 c2b whichever is fewer

C) Metcon

21-15-9

Push jerk 155/105

OH WL 45/25lb plate

burpee to 6″ target

Tuesday 3/22/2016

Primer

assault bike 3-5 min

2 cycle burgener warm up

2 rounds:

15 burpee

10 box jump 24/20

5 v-up

 

B) Front Squat

5×4 @70% 1RM pause 3 sec at the bottom

 

C) Metcon

20 Min EMOM, 30 secs work/30 sec rest

  1. Ring dip

  2. V-up

  3. DB snatch 70/55

  4. airdyne

  5. ring row

Tuesday 3/15/2016

A) Primer

Run 800m

10 strict barbell press

10 HPC with barbell

1 min plank

7 Hang power clean 135/95

7 push press 135/95

45 sec dead bug

3 PC 185/125

3 PJ 185/125

 

B) Gymnastics

10 sets of: 1 strict HSPU + 3-5 kipping HSPU

Use Open Standards

 

C) Metcon

20 min emom of:

Odd: 1PC+1 hang Power Clean + 1PJ

Even: 5-7 T2B

Wednesday 3/9/2016

A) Primer 

1k Row

-then-

4 rounds of:

1- Cycle Burgener Warm-up

:15 L-Hang

 

B) Oly

5 sets of: 1- Snatch @75, 80, 85, 90, 95% of 1rm

*rest as needed between sets 

 

C) Metcon

14 minute EMOM, Alternating, of:

Odd: 1- Power Snatch + 1- Hang Snatch + 1- High Hang Snatch, you pick the weight

Even: 15/12 Cal Row

Tuesday 3/8/2016

A) Primer

4:00 Assault Bike @55-60 RPMs

1:00- Plank Hold, alternate legs up every :15

200m Run

10- Banded Good Mornings

100m Run

15- Banded Good Mornings

 

B) Gymnastic Skill

5:00 Muscle-up Practice

-then- 

Every Minute on the Minute of:

3/2- Muscle-ups

Continue until failure -or- 30/20 reps completed 

 

C) Conditioning

800m Run

1- Lap Sled Drag @Body weight

600m Run (2 laps)

1- Lap Sled Drag

300m Run (1 lap)

1- Lap Sled Drag

Monday 3/7/2016

A) Primer

3-5:00 of: Run, Row or Airdyne

10yd- Walking Lunge with Rotation

-then-

3 rounds of:

10- GHD Sit-ups

30- Double-unders

1 Cycle- Burgener Warm-up

-then-

Work up to your last set of Cleans whether 225/145 -or- 275/175

 

B) Metcon- 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.