10.23.17

Gymnastic Strength Training:

Plank Walk4x30'

 

BB Cycling:

Hang Power Snatch 3 RM for day

 

Strength:

Back Squat 10-5-3-1-1-1-3-5-10

Reverse Hyper3x20

 

WOD:

20min AMRAP

10 Squat snatch (95/65)

10 Ring dips

10 T2b

10.21.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

Every 2 min, for 18 minutes:

Clean and Jerk x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

 

Strength:

1)GH Raise3x15

 

WOD:

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

10.20.17

Gymnastic Skills and Drills:

1a) 5 Legless Rope Climb

5 Rope Climb ( With Legs)

For Time

 

BB CYCLING:

Every 90 seconds, for 15 minutes:

Snatch x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

 

Strength:

1)F Squat Every 1:30 for 12min

2 reps @ 80%

2)Reverse Hyper3x20

 

WOD:

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

10.18.17

Gymnastic Skills and Drills:

1a) 4X8 Tempo Ring Dips

(3 counts down, 3 count pause at

bottom, 3 counts up, 3 count

pause at top) – if 8 reps at strict

tempo is too easy add weight,

rest 2:00

BB CYCLING:

Jerk Balance 3 x 3 reps

(Mark footing)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk x 3 reps @ 75%

Perfect mechanics!

Strength:

1)DB Row3x15

 

WOD:

TFX Qualifier #1

12 MINUTE AMRAP

10 CALORIE ROW

25 SIT UPS

50 DUMBBELL THRUSTERS(50/35)

10.17.17

Gymnastic Skills and Drills:

1)3x ME T2B

rest 2 min

 

BB CYCLING:

Every 2 minutes, for 20 minutes

(10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%

*Sets 4-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

 

Strength:

1)Good Morning3x15

 

WOD:

"Brenton"

Five rounds for time of:

Bear crawl 100 feet

Standing broad-jump, 100 feet

Do three Burpees after every five

broad-jumps. If you've got a vest or

body armor, wear it.

10.16.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 2:00 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

BB CYCLING:

Every 45 seconds, for 18 minutes

8 sets of each

Snatch Balance x 1 rep

Hang Snatch x 1 rep

Snatch x 1 rep

Perform all movements at 75-80%

of your 1-RM Snatch.

Strength:

1)B Squat5 Attempts @ 3RM

2)Reverse Hyper3x20

WOD:

Five rounds for time of:

Run 150 meters

7 Chest to bar pull-ups

7 Front squat (135/95)

7 Handstand push-ups

10.14.17

Gymnastic Skills and Drills:

1) Accumulate 1:30  in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

BB CYCLING:

Every 2 min, for 18 minutes:

Clean and Jerk x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

Strength:

1) GH Raise

Metcon:

3 rounds for time of:

30 pull-ups

400-meter run

10.13.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

BB CYCLING:

Every 90 seconds, for 15 minutes:

Snatch x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

Strength:

1)F Squat 10min EMOM

2 reps @ 75%

2) Reverse Hyper3X20

Metcon:

Four rounds for time of:

Row 500 meters

Rest 3:00 min

between rounds

10.11.17

Gymnastic Skills and Drills:

1b) 4X8 Tempo Ring Dips

(3 counts down, 3 count pause at

bottom, 3 counts up, 3 count

pause at top) – if 8 reps at strict

tempo is too easy add weight,

rest 2:00

 

BB CYCLING:

Jerk Balance 3 x 3 reps

(Mark footing)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk x 3 reps @ 65%

Perfect mechanics!

 

Strength:

1)DB Rows3x15

 

Metcon:

Two rounds for time of:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

10.10.17

Gymnastic Skills and Drills:

1a)4X60 second ME Strict

Toes To Pegs

– rest 90 sec.

1b)3x60 sec L-Sit Pull Up

 

BB CYCLING:

Every 2 minutes, for 20 minutes

(10 sets) of:

Power Clean + Hang Clean +

High Hang Clean

*Sets 1-3 – 60-65%

*Sets 4-6 – 65-70%

*Sets 7-8 – 70-75%

*Sets 9-10 – 75-80%

 

Strength:

1) Good Morning3x15

 

Metcon:

50 Wall ball shots, 20 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

For Time

10.9.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 2:00 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

Every 30 seconds, for 15 minutes

(10 sets of each):

Drop Snatch x 1 rep

High Hang Snatch x 1 rep

Snatch x 1 rep

Perform all movements at 70-75%

of your 1-RM Snatch. Try to

increase the load a little bit.

 

Strength:

1) B Squat 3 Attempts @ 5RM

2) Reverse Hyper3X20

 

Metcon:

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Score is total reps.

10.7.17

Gymnastic Skills and Drills:

1) Accumulate 1:15 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

DEF Snatch grip DL (35#plate)

5x5

 

Metcon:

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

10.6.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)F SquatEvery 1:30 for 7rds

2 Reps @ 80%

2) Reverse Hyper3X20

 

Metcon:

21-15 and 9 rep rounds of:

Left-arm Dumbell snatch (53/35)

Right-arm Dumbell snatch (53/35)

Chest to Bar Pull-ups

10.4.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

2 Kipping pull Ups

2 Kipping C2B

2 Bar Muscle Up

 

BB CYCLING:

1)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Sled rope Pull

150m or 300m alternating with partner

Standing using back and arms,

 

Metcon:

5 Rope Climbs (15')

60ft DBall Front Carry Lunge (100/70)

120ft HS Walk

60ft DBall Front Carry Lunge (100/70)

5 Rope Climbs (15')

10.3.17

Gymnastic Skills and Drills:

1) 3x10 Strict Toes to pegs

(using pegboard facing away from

wall feet off the ground.)

 

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 3X5 Touch & Go Cleans (full)

three sets to work to a 5rm

rest 2:00

3)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Weighted Back Ext 3x15

 

Metcon:

"Jerry"

1 mile run

2k row

1 mile run

10.2.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 1:50 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1)5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 3X5 Touch & Go Snatches (full)

three sets to work to a 5rm

rest 90 sec.

3)ME UB set @ 85% of the 5rm

established in the first three sets.

 

 

Strength:

1) B Squat20 REP MAX

2) Reverse Hyper3X20

 

Metcon:

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 Sit-ups

20 DB Hang squat cleans, 35/25

25 Back extensions

30 Wall ball shots, 20/14 10ft

3 Rope climb ascents

9.30.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

DEF Snatch grip DL (35#plate)

5x5

 

Metcon:

"Jack"

20 min AMRAP

10 Push press (115/75)

10 KB Swings (53/35)

10 Box jumps, 24/20

9.29.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)F Squat

Every 1:30 for 7 rds

2 reps @ 80%

2)Reverse Hyper3x20

 

Metcon:

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees

400m run

9.27.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

2 Kipping pull Ups

2 Kipping C2B

2 Bar Muscle Up

 

BB CYCLING:

1)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Sled rope Pull

150m or 300m alternating with partner

Standing using back and arms,

 

Metcon:

Ten rounds for time of:

15 Deadlift (135/95)

15 push-ups

9.26.17

Gymnastic Skills and Drills:

1) 3x7 Strict Toes to pegs

(using pegboard facing away from

wall feet off the ground.)

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 3X5 Touch & Go Cleans (full)

three sets to work to a 5rm

rest 2:00

3)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Weighted Back Ext3x15

 

Metcon:

10min AMRAP of:

6 Squat clean (120/80)

12 T2B

24 Double-unders