WEDNESDAY-03/16/16

A) PRIMER

4 rounds

10 calorie airdyne

10 russian swing 2/1.5

10 barbell thruster

5 burpees

B) SUMO DEADLIFT

Work up to 5RM Sumo Deadlift in 3 attempts

C) METCON

30 Burpee over the bar

30 Thrusters @135/95

20 burpee over the bar

20 Thrusters @135/95

10 Burpee over the bar

10 Thrusters @135/95

D) ACCESSORY

4×8 Strict glute ham raise

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

Saturday 3/12/2016

A) Primer

Warm-up as needed, rest your forearms/grip!

 

B) Team Metcon

Teams of 2, alternate rounds for 3 rounds each of:

10- Strict pull-ups

30- Air Squats

-then, 3 rounds each of:

400m run

15 OHS 95/65

-then, 3 rounds each of:

10- 1-arm KB Push Press, each arm, 1.5/1pd

20- Cal Assault Bike

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.