Week of August 22, 2016
Tuesday
A. Power Clean+Clean (1+2)@60%x2, @65%x2
B1. Strict Pull up-aim for 10 sec up/10 hold/10 downx3
B2. Muscle up transition workx10 repsx3 (if capable of strict-1-2 strict)
B3. 1 arm DB Rowx5/sidex3 (hold false if possible)
12 min amrap
15/10 Cal Row
10 Hang Power Cleans
10 Ring Dips (Dips/Push Ups)
Wednesday
A. Deadliftx3x10@75%
B1. Hip Extensions on GHD (if class size is large, Good Morning)x10x3
B2. 100 FT DBALL WALK AT CHESTx3
Break up however you like
1 Mile Run
75 Box Jump Overs
50 Power Snatch@115/75
Thursday
A1. Front Squatx6x2@60%, x5@65%,x3@70%
B1. 1 ARM DB Pressx5/armx3
B2. HS slow negative 10-20 secx3-5x3
5 min AMRAP
10 Wall Ball
10 STO
Rest 2 min
7 min AMRAP
25 Wall Ball
*every time the ball drops 10 burpees (ball MUST drop at 25-do 10 burpees)
15/10 cal AB
Friday
A1. Snatch Balance+OHS (1+2)-3 second hold in the hole
A2. Ring Pull Upx2-3x3 sets
A3. Bench prone straight arm DB extension x 10 x 3 sets
21-15-9
CTB Pull up
*50 DU after each round (150 singles)
NO REST
9-6-3
Bar MU
*20 KBS after each round
*subs down would be Jumping CTB/pull up or Jumping CTB/elevated feet ring row
Saturday
TBD
Sunday
90 sec Bike/run/row/ski
90 sec rest
45 sec goblet squat
45 sec burpees
90 sec rest
90 sec Bike/run/row/ski
90 sec rest
45 sec step ups or box jumps
45 sec empty bar thrusters
90 sec rest
x3-4
Monday
A. Hang Snatchx3x5@70%
B1. Power Jerk+ Jerk (2+1)x5@65-70% OR drilling
B2. HSPU negative-10 sec.x2x5 (push up negatives if you do not have a push up)
+
3 rounds
16 DL @ 65%ish (should be doing in small sets!)
12 HSPU
9 Burpee box jump
1 legless rope climb