20160411

MONDAY

Clean
EMOMx9: 2 Cleans at 75%

Conditioning
30 Box Jumps, 24/20
30 CTB PU/chin over bar/ring rows for very new
30 KBS, 1.5/1-pood
30 Front Squats, 115/80
30 TTB
30 Push Press, 115/80
30 Deadlifts, 115/80
30 Wall Balls, 20/14
30 Burpees
30 Double Unders

TUESDAY

Conditioning
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

TGU x16

WEDNESDAY

Strength
A. 5×5 Deads
B. 4×6 Back Rack Reverse Lunges (3/side)

Rowing intervals:

2 minute row x 8,  the goal is to row the same distance each interval.  DO NOT TALK! 

2 minute rest—while resting perform 30s weighted plank and 30s hipbridge

THURSDAY

EMOM 2-5 Snatches, modify to accommodate your skill set

20 Cal row, rest 30s x 6,  row equal times each interval

EMOMremaining time:

Skill work:  HS holds, pistols, OH positioning (wall slides, PVC pass thru,

 

 

FRIDAY

1. Conditioning
“Amanda”
9-7-5 for time of:
Ring Muscle ups
Squat Snatches, 135/95

2. Stamina Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 95/65
Even Minutes – 10 TTB

SATURDAY

Teams of 3:
100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
20 Cal Row, 20 Clusters, 135/95

SUNDAY

1000m Row

A. Max reps of Back Squat in 1 minute at 1.5x bodyweight
B. Max reps of Bench Press in 1 minute at at 1.25x bodyweight
C. Max reps of Back Squat in 45 seconds at 1.25x bodyweight
D. Max reps of Bench Press in 45 seconds bodyweight
E. Max reps of Back Squat in 30 seconds at bodyweight
F. Max reps of Bench Press in 30 seconds .75x bodyweight
rest 2-3 minutes between all sets.

1 mile run