Gymnastic Benchmark:
Max Strict HSPUs
- rest 3 min
Max Kipping HSPUs
- rest 3 min
Max Kipping HSPUs
Met Con:
4 Rounds
15 Thrusters 95/65 lbs
15 T2B
Improve your overall fitness & quality of life with our daily programming
Sunday 20209
Rest Day
Saturday 200208
Met Con:
Teams of 3
100 Partner Wall Balls 20/14 lbs
10/80 kcal Row
6 Rounds
12 HSPUs
18 Deadlifts 185/125 lbs
100 Partner Wall Balls 20/14 lbs
10/80 kcal Row
6 Rounds
12 HSPUs
9 Deadlifts 275/195 lbs
- partition as needed
Friday 200207
Oly:
Snatch Grip High Pulls
8 x 2 @ 100% 1RM Snatch
Met Con:
5 Rounds
5 Bar MUs
10 Burpee DB Box Step Overs 50/35 lbs, 20"
Thursday 200206
Skill:
12 minutes to work on:
1) headstands
2) handstand walks
or
3) free standing HSPUs
Met Con:
4 RFT-
18/15 kcal Assault Bike
20 GHD Sit Ups
18/15 kcal Assault Bike
20 KB Swings, 70/53 lbs.
Wednesday 200205
Oly Tech:
6 Rounds-
1 Squat Clean + 1 Push Jerk + 1 Split Jerk
-across @ 60% 1RM C&J
Met Con:
AMRAP 14
3 Rope Climbs
7 C&J, 155/105 lbs.
3 Rope Climbs
7 C&J, 185/125 lbs.
3 Rope Climbs
7 C&J, 205/140 lbs.
3 Rope Climbs
Max Rep C&J, 225/155 lbs.
Tuesday 200204
Strength:
Front Squat
7 x 3 @ 85-90% 1RM
Met Con:
7 RFT-
50 DUs
14 Burpees
7 Strict Pull-ups
Monday 200203
Oly:
Hang Squat Snatch
7 x 3
- work up to max unbroken set
Met Con:
For Time
10 Squat Snatches 115/75 lbs
20/15 kcal Row
8 Squat Snatches 115/75 lbs
20/15 kcal Row
6 Squat Snatches 115/75 lbs
20/15 kcal Row
4 Squat Snatches 115/75 lbs
20/15 kcal Row
2 Squat Snatches 115/75 lbs
Sunday 200202
Rest Day
Saturday 200201
Met Con:
30 Rounds
- with a partner
12/9 kcal Assault Bike
9 G2OH 45/35 lbs
6 Box Jump Overs 24/20"
Friday 200131
Midline:
3 Rounds
7 Turkish Get Ups (right)
7 Turkish Get Ups (left)
Max Strict Pull-ups
Met Con:
AMRAP 4
6 Burpees
6 T2B
- rest 4 min
AMRAP 4
10 Burpees
10 T2B
Thursday 200130
Oly:
5 Rounds
1 Power Clean + 1 Front Squat +
1 Squat Clean + 1 Jerk
- climbing from 70% 1RM power clean
Met Con:
EMOM x 15
Min 1: 6 Stone to Shoulder 115/95 lbs
Min 2: 18 Front Rack Lunges 95/65 lbs
Min 3: 20 Abmat Sit-ups