Monday 06.01.20

Gymnastics
4 Rounds, Not For Time:
1 L-Sit Legless Rope Climb
1 Legless Rope Climb
400 Meter Run

Snatch Technique A
Close Grip Overhead Squat
3 Sets of 3

Snatch Technique B
5 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Sets 3-5: 60% of 1RM Snatch

Snatch Waves
On the Minute x 11:
Minute 1: 1 Squat Snatch @ 72%
Minute 2: 1 Squat Snatch @ 76%
Minute 3: 1 Squat Snatch @ 80%
Minute 4: Rest
Minute 5: 1 Squat Snatch @ 76%
Minute 6: 1 Squat Snatch @ 80%
Minute 7: 1 Squat Snatch @ 84%
Minute 8: Rest
Minute 9: 1 Squat Snatch @ 84-92%
Minute 10: 1 Squat Snatch @ 84-92%
Minute 11: 1 Squat Snatch @ 84-92%

*Last sets are percentages by feel

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

* Barbell Loaded at 69% 1RM Front Squat

Conditioning
EMOM 15:
1st: 1 Round of Mary
2nd: 10 Hang Power Snatch (115/85)
3rd: 10 Box Jumps (30/24)

Saturday 05.29.20

Gone in 60 Seconds
10 Rounds:
3 Strict Handstand Push-ups
6 Alternating Pistols
9 Goblet Squats

50 DB Snatch (50/35)

10 Rounds:
3 Strict Handstand Push-ups
6 Alternating Pistols
9 Goblet Squats

Friday 05.28.20

Primer
On the 1:30 x 5 Sets:
3 Muscle Clean
3 Strict Press

Start @30% and build

Power Clean and Jerk
On the 1:30 x 6 Sets:
1 Hang Power Clean
1 Power Clean
1 Split Jerk

@60-70%

Clean Pull
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

@70-80%

Power Point
10 Rounds:
3 Strict Pull-ups
6 Hang Power Cleans (95/65)
12 Abmat Sit-ups

Body Armor
Not For Time:
15-12-9:
Strict Ring Dips
Hand Release Push-ups

After Each Round: 21 GHD Sit-ups

Thursday 05.27.20

Back Rack Reverse Lunge
8-8-8 @30-40%

Back Squat
8-8-8 @40-50%

Fifty Cent
For Time:
50 Wallballs (20/14)
50 Sprawls
50 Box Step-ups (24/20)
50 Kettlebell Swings (55/35)
(15 min cap)

Grunt Work
400 Meter Farmers Carry

Wednesday 05.27.20

Body Armor
3 Rounds @35-45%:
10 Bench Press
10 Bent Over Row

Cinnamon Swirl
AMRAP 10:
30 Double Unders
10 Toes-to-Bar
5 DB Push Jerks (50’s/35’s)

Midline
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges
(10 Each Side)
:30 Second Prisoner Superman Hold
(10 Each Side)

Rest 1:30 Between Sets
_____________________

Tuesday 05.26.20

Gymnsatics
On the 2:00 x 7:
1 Set of Strict HSPU
5 Deadlifts (Building)

Opening Day
3 Rounds:
21/15 Calorie Bike
15 Deadlifts (135/95)
9 Burpees
(12 min cap)

Aerobic Threshold
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row

Monday 05.25.20

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Saturday 05.23.20

Gymnastic Skill
For Time (15 Minute Time Cap):
50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

Gone in 60 Seconds
3 Rounds:
40 Single Dumbbell Step-Back Lunges (50’s/35’s)
30 Single Dumbbell Alternating Power Snatches(50’s/35’s)
20 Burpees

On the Minute: 20 Double Unders

Lunge Conditioning
5 Sets:
15/12 Calorie Row
50′ Dumbbell Walking Lunge (50’s/35’s)
15/12 Calorie Row

Rest 1 Minute Between Sets

Friday 05.22.20

Box Squats
On the Minute x 10:
2 Box Squats

* All Sets at 50% 1RM Back Squat
* Box Height 3″ Below Parallel

Jerk Balance Complex
0:00 – 4:00
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)

Sets 1-2: 35% of 1RM Clean and Jerk
Set 3: 40% of 1RM Clean and Jerk

Tall Clean Complex
4:00 – 8:00
3 Sets:
2 Tall Cleans
1 Split Jerk

Start at 35% of 1RM Clean and Jerk and Build

Clean and Jerk Complex
10:00 – 19:00
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Set 1: 67% of 1RM Clean and Jerk
Set 2: 71% of 1RM Clean and Jerk
Set 3: 75% of 1RM Clean and Jerk
Set 4: 71% of 1RM Clean and Jerk
Set 5: 73% of 1RM Clean and Jerk
Set 6: 77% of 1RM Clean and Jerk

Cinnamon Swirl
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

Thursday 05.21.20

Active Recovery
Not For Time
5k Run
2k Row
100 Burpees