WEDNESDAY 170809

Chin Ups 5×5

Chin-ups:
5 x 5. Rest 90s-2:00
Options:
– Partner Assisted
– Bodyweight
– Weighted
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.

Metcon

AMRAP 20:
Row 500m
15 KB SDHP (53/35)
15 BXJ (24/20)
3 BMU

L3: (53/35), No MU
L2: (45/35), No MU
L1: (35/25), No MU, Step-ups

Additional Scaling Options
– Rowing: Sub 400m Run Or 10/8 cal Assault Bike

Optional Accessory Work

DB Shoulder Press for load:
#1: 15 reps
#2: 15 reps
#3: 15 reps

TUESDAY 170808

Hang Power Snatch for load:

#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
– Add weight each set, but focus on cycling the barbell

Tunnel Vision

4 RFT:
21 WB (20/14)
15 Lateral Burpees over the Bar
9 OHS (135/95)

L3: (115/75)
L2: (95/65) (16/12)
L1: (75/55) (14/10)

20:00 Cap

Optional Accessory Work

1) Double DB Bent-over Rows: 3 x 10- 12. Rest 30s
2) Weighted Plank: 3 x 30s.
Rest 60s

MONDAY 170807

Back Squat 4×5

Back Squat for load:
#1: 5 reps @ 60%+40#
#2: 5 reps @ 60%+40#
#3: 5 reps @ 60%+40#
#4: 5 reps @ 60%+40#

Backhand

In 5:00:
Run 400m:
Remaining time: Max Squat Cleans (155/105)
Rest 3:00 + Repeat
L3: (135/95)
L2: (115/75)
L1: (95/65)
Score = Score #2

FRIDAY 170804

Front Squat 4×5

FSQ 4×5 @60% +35#

Metcon

For time:
2 sets
15 Power Cleans 155/105
20 FSQ
25 BF burpees
rest 5
(L3 135/95, L2 115/75, L1 95/65 regular burpees)

Optional Accessory Work

100 banded leg curls

THURSDAY 170803

Metcon

For time (25min cap)
Run 800m
21 T2B
21 Hang Snatches 95/65
Run 600m (there is a red line, it is roughly the last drive way before the light)
15 T2B
15 Hang Snatches
Run 400m
9 T2B
9 Hang Snatches
(L3 75/55, L2 75/55 Knee Raises, L1 65/45 Knee Raises)

Posted SWOD

3 sets
DB split squat-front foot elevated on 45# plate 6-8x rest 30sec
Bent Lat raise 10-15x rest 30sec
L sit 10-20sec rest 30sec

Optional Accessory Work

deep lunge w/elbow to floor, pigeon stretch and hamstring stretch

WEDNESDAY 170802

Strict Press

Strict Press Max
1 arm KB row 3×15

Metcon

AMRAP 12:
10 KBS 53/35 (L3 45/25, L2 35/20, L1 35/25 russian)
10 WB 20/14

Optional Accessory Work

100 banded pushdowns

lax ball in pec 60sec

TUESDAY 170801

EMOM 30:

MIN 1-10 burpees
MIN 2-10 BXJ 24/20
MIN 3-10/8 bike cal (12/10 row cal)(100m run)
MIN 4-10 ball slams
MIN 5-10-30 sec handstand holds
MIN 6-45 sec Farmer Carry 53/35

Optional Accessory Work

Side Plank 3×20 sec