Tuesday the 19th

I.
Shoulder Warm-up
Then
10 Seated Good Mornings
10 Tall Jerks

II.
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

III.
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set (Drop and Reset)

***
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep

IV.
Bike 8k
1 Minute Hard Effort
2 Minutes Recovery/Steady Pace.

V. 
Kipping Ring Dips
5×8
Rest as needed.

VI.
Weighted Hip Extensions
5×10
Rest as needed

VII.
3 Rounds (NFT)
10 Front Raises
40s Weighted Plank
10 Skull Crushers

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Monday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Box Step Ups
:35s Wall Sit

II.
Back Squat
3×3 @92.5%

III.
5 Rounds
Row 400m
Rest 2:00

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
AMRAP (16)
6 Squat Snatch 95/65#
12 Box Jump Overs 24/20″
200m Run

B. Gymnastics
Push Ups
15×7
Each set of 7 must be Unbroken.

C. Strength
Romanian Deadlifts
5×12
Increase weight slightly each set.

V.
3 Rounds (NFT)
10 Back Extensions
50m Waiters Carry
8 Plyo Pull-ups

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Thursday the 14th

I.
3 Rounds (NFT)
10 Lateral Squats w/ Kettlebell
45s OH Plate Hold
10 Horizontal Ring Rows

II.
Back Squat
4×4 @87.5%

III.
7 Rounds
Run 200m
Rest :60

IV. Please choose TWO of the following based on weaknesses

A. Conditioning
3 Rounds
Run 500m
21 Dumbbell Snatch 50/35#
12 Ring Dips

B. Gymnastics
Strict Pull Ups
6×7

C. Strength
Box Jumps
Work up to tall Box Jump, then complete 5×5 @80%

V.
3 Rounds (NFT)
10 Hurdlers
10 Around the Worlds (25#)
14 Hip Extensions

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Wednesday the 13th

I.
Slow 5 Minute Row
Then
10 Scorpions
15 OHS
30 DUs

II.
Deadlift
3×3 (Heavier than last time)

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60%
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

IV.
7 Rounds
Row 300m
Rest :60

V. Please choose ONE of the following based on weaknesses.

A. Conditioning
AMRAP (12)
Climb the Ladder
3 Sumo DLHP 115/85#
3 Chest to Bar
30′ Handstand Walk
6 Sumo DLHP
6 Chest to Bar
30′ Handstand Walk
9,9,30′, 12,12, 30′ etc.

B1. Gymnastics
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:30 On :30 Off

B2. Strength
Weighted Pistols
6×10
Perform 10 Reps on same leg, switch legs each set
Heavier than last time

VI.
3 Rounds (NFT)
13 GHRs
10 Dislocates

 

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Tuesday the 12th

I.
3 Rounds (NFT)
10 Goblet Squats
10 Calorie Row
10 Wide Grip Push-ups

II.
Press Grip Bench Press
5×5 Heavier than last time

III.
AMRAP (10)
8 Sandbag Cleans 80/50#
4 Bar Muscle Ups

IV.
Relay Run (24 minutes aprox.)
4 Rounds
2 Minutes around PR Mile Pace
4 Minutes Slow/Steady.

V. Please choose ONE of the following based on weaknesses.

A. Gymnastics
Strict Ring Dips
3×8
3×6
3×4

B. Strength
50′ Farmers Carry x 7
Unbroken AHAP
Rest as needed

VI.
3 Rounds (NFT)
30s Front Rack Hold
5 Quiet Box Jumps
10 Banded Good Mornings

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