2/27/17

Metcon

17.1

“RX”

10 dumb bell snatch 50/35

15 burpee box jump over 24/20

20 dumb bell snatch

15 burpee box jump over

30 dumb bell snatch

15 burpee box jump over

40 dumb bell snatch

15 burpee box jump over

50 dumb bell snatch

15 burpee box jump over

*20 min cap

“Scale”

10 dumb bell snatch 35/20

15 burpee box jump over 20/20 (step over allowed)

20 dumb bell snatch

15 burpee box jump over

30 dumb bell snatch

15 burpee box jump over

40 dumb bell snatch

15 burpee box jump over

50 dumb bell snatch

15 burpee box jump over

*20 min cap

2/24/17

Strength

Every 3 min for 12 min

1 power clean

1 hang squat clean

2 thruster 

1 clean

Metcon

AMRAPx12

10 Deadlift 185/130

200m run

10 Handstand push up

45 second bike

Accessory

3 rounds

8 glute bridge

6 ½ kneeling banded face pull + ER

20 russian twist

2/23/17

Strength

Gymnastics

3x

Ring support :10

Headstand/ Handstand hold :30

Kip 12-15

Metcon

5 rounds every 4 min

150m run

3 hang squat cleans 135/95

6 burpees over the bar

9 chest to bar pull up

Accessory

3 rounds

10 landmine row

10 single arm db bench press

20 sit up

2/22/17

Strength

Every 3 min for 12 min

1 power snatch

1 hang power snatch

3 oh squats

1 snatch

Metcon

4 rounds

50 double under

30 russian kb swing

15 toes to bar

50m suitcase carry (25mRight/25mLeft)

Accessory

3 rounds

8 Victorian raise

10 weighted pull back

12 banded good morning

2/21/17

Strength

Gymnastics

3x

False grip hold :15

Inverted row x8

Dip x6

Metcon

EMOMx16

Min1: Bike  2x :20on/:10off

Min2: Ball slam 15

Min3: Burpee 15

Min4: Rest

Accessory

3 rounds

L-sit

10 Half kneeling land mine press

8 kb windmill

2/20/17

Metcon

AMRAPx14

50 Calorie row

40 Wall balls

30 Shoulder to overhead 115/80

20 Box jumps

Accessory

3 rounds

15 bicep curl

15 tricep pull down

20 weighted sit up

8 back ext

2/17/17

Strength

Every 3 min for 9 min

@75% of last week complex

1 power clean

1 hang squat clean

2 thruster 

1 clean

Metcon

AMRAPx8

12 double kb/db front squat

12 double kb/db push press

40 double unders

Accessory

3 rounds

8 Victorian raise

12 back ext

20 ghd sit up

2/16/17

Strength

Gymnastics

3x

tempo strict pull up x3

tempo ring dip x3

Metcon

6 alternating rounds with partner (3/3)

20 cal row/bike or 1 min of work

15 burpee box jump overs

7 mucle up or 9 strict pull up + 9 strict dip

Accessory

3 rounds

8 hollow bottoms up kb bench press

6 ½ kneeling banded face pull +ER

10 landmine twist

2/15/17

Strength

Every 3 min for 9 min

@75% of last week complex

1 power snatch

1 hang snatch

2 oh squats

1 snatch

Metcon

4 rounds

6 Clean and jerk 115/80

12 Toes to bar

18 Oh plate lunge 45/25

Accessory

3 rounds

8 glute ham raise

10 landmine row

1 min plank

2/14/17

Strength

Gymnastics

3x

tempo strict pull up x3-5 weighted

hollow body push up x5-8

Metcon

EMOMx12

Even: Row for cal in 45 sec

ODD: 12 hand release push up

-3 min rest-

EMOMx12

Even: 45 sec double under

Odd: 12 kb swing

Accessory

3 rounds

10 ½ kneeling bottoms up kb press

12 bicep curl

12 db skull crusher

2/13/17

Metcon

“16.3”

RX-

AMRAPx7

10 power snatch 75/55

3 bar muscle up

SC-

AMRAPx7

10 power snatch 45/35

5 jumping chest to bar pull up

Accessory

3 rounds

12 banded good morning

10 db row

20 sit up

2/10/17

Strength

Every 3 min for 9 min

@70% of last week complex

1 power clean

1 hang squat clean

2 thruster (no thruster-jerks)

Metcon

AMRAPx12

10 push up

15 box jump

20 kb swing 53/35

Accessory

3 rounds

10 db pull over

12 banded good morning

20 bicep curl

2/9/17

Strength

Gymnastics

2x

scap pull up x5

shrug support x5

scap circles x5

3x

tempo strict pull up x3

tempo ring dip x3

Metcon

Every 4 minutes for 24:00

cal row 18/15

8 thrusters 95/65

8 pull up

Accessory

3 rounds

6 Victorian raise

8 hollow bottoms up kettlebell bench press

15 weighted sit up

2/8/17

Strength

Every 3 min for 9 min

@70% of last week complex

1 snatch

1 hang snatch

2 oh squats

Metcon

4 rounds

5 left arm kettlebell snatches + 10 walking lunge KB oh 53/35

5 right arm kettlebell snatches + 10 walking lunge KB oh

15 Burpee

Accessory

3 rounds

8 half kneeling banded face pull + ER

10 weighted pull backs

12 glute bridge

2/7/17

Strength

Gymnastics

2x

scap pull up x5

scap circles x5

3x

tempo strict pull up x3-5

hollow body push up x5-8

Metcon

EMOMx21

Min 1: bike :30 seconds

Min 2: double unders :45 seconds

Min 3: 12 ball slam

Accessory

3 rounds

10 v-up

10 hollow rocks

10 gymnastic sit up

10 second hollow hold

2/6/17

Metcon

“15.1”

AMRAPx9

RX-

15 toes to bar

10 dead lift 115/75

5 snatch

Scale-

15 hanging knee raises

10 dead lift 85/55

5 snatch

“15.1a”

6 min cap

1 rep max clean and jerk

Accessory

3 rounds

12 single arm db bench press

10 landmine twist

8 back ext

2/3/17

Strength

15 min to establish heavy complex of

1 power clean

1 front squat

1 thruster

Metcon

AMRAPx8

14 Single arm kettlebell clean and jerks (7/7)

7 Handstand pushups

Accessory

3 rounds

5 half kneeling bottoms up press

10 landmine twist

45 sec weighted plank

2/2/17

Gymnastics

2x

scap pull up x5

shrug support x5

scap circles x5

3x

tempo strict pull up x3

tempo ring dip x3

Metcon

EMOMx21

Min 1: 20/15 Calorie row

Min 2: 20 Double unders + 1 legless rope climb 

Min 3: 12 Box jump overs

Accessory

3 rounds

20 v-up

10 victorian raise

6 kb windmill

2/1/17

Strength

15 min to establish heavy complex of

1 snatch (full)

1 hang snatch (full)

1 overhead squat

Metcon

5 rounds

12 dead lift 205/145

12 burpee

12 wall ball

Accessory

3 rounds

single arm oh db carry

15 weighted sit up

10 back ext

1/31/17

Gymnastics

2x

scap pull up x5

shrug support x5

scap circles x5

3x

tempo strict pull up x3-5

hollow body push up x5-8

Metcon

1000m row test

-rest-

4x500m row

*5 min rest

Accessory

3 rounds

10 strict toes to bar

seal walk 

10 hamstring slides