Thursday the 17th

I.

3 Rounds (NFT)

:30 HS Hold

10 Calorie Bike

8 Broad Jumps

 

II.

Find 1RM Power Clean

 

III.

“Diane”

21-15-9

Deadlift 225/155#

HSPU

 

IV.

Run 1 Mile

 

V.

UB Muscle Up Test

1-2-3-4-5-6-5-4-3-2-1

 

VI.

3 Rounds (NFT)

10 Scorpions

10 Dislocates

:30 Hollow Hold

Thursday the 10th

I.
a. 3×10 GHD sit-ups
b. 3×15 Russian KB swings (53/35#)
c. 3×10 Step-ups (24/20″)

II. 
Power Clean 5×5 @70%

III. 
Back squat 5×5 @90% of your last 5RM

IV. 
4 Rounds
3 Rope climbs
24 Calorie row

V. 
3 Rounds
Max reps alternating pistols in 90s
Max reps DB snatch 60/45# in 90s
Rest 1 minute

Thursday the 24th

I.
1-RM Snatch(15)
II.
EMOM (10)
7 Chest-to-Bar Pull-Ups (mod:pull-ups)
2 Snatches (70% of today’s 1-RM)
II.
90 seconds: ME Handstand Push-Ups (mod: strict press)
Rest 30 seconds
60 seconds: ME Handstand Push-Ups
Rest 30 seconds
30 seconds: ME Handstand Push-Ups
IV.
Run 1 mile

Tuesday the 22nd

I.
Every 90s (6 sets):
2-Position Snatch @ 60-70%
II.
Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Power Clean + Power Jerk + Jerk @ 60-70%
III.
“Khufu”
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)
IV.
(a) Glute Bridges 3 x 25
(b) Glute Ham Raises 3 x 8
(c) Supine GHD Straight Body Hold 3 x 50s

Thursday the 6th

Deload/Skill Week… Next Cycle will begin On Sunday!

I.
(a) Shoulder Touches 3 x 20
(b) Strict Ring Pull Ups 3 x 7
(c) Bamboo Bar Overhead Stability Hold 3 x 45 seconds
II.
EMOM (18)
(a) 25 Double-Unders + 05 Pull-Ups
(b) 10 Pendlay Rows (115/75#)
(c) 30 Mason Twists (35/25#)
III.
(a) Hollow Hold 3 x 60s
(b) Weighted GHR 3 x 5 (with perfect form: AHAP)
(c) GHD Sit-ups 3 x 9
IV.
Row a mile