Week of May 21, 2018

  MONDAY

SKILL: 5x10 Floor Wipers

METCON: 9M AMRAP

8 Squat Cleans (135/95)

10M HS Walk or 10 HSPU

Coaches:

AM-James

Noon- The Jon

PM- Francie

 TUESDAY

Accum 50 sotts press
https://youtu.be/v3qropQDTOU
6 RFT
15
single arm OH lunge 53/35
200 m run
💰 out 3 min max WB

 Coaches:

AM-James

Noon-Scott

PM-josh

WEDNESDAY

10m EMOM

8 floor press @60%

METCON:

27-21-15-9

Cal Row

Burpees

DUX2

Coaches:

AM-Justina, Noon-Scott, PM-Lori

 

THURSDAY

Burgener Warm Up

10 Minutes workup to Isabel Weight

METCON:

ISABEL

30 snatches for time (135/95)

Coach led shoulder mobility for 15 minutes

Coaches:

AM-Justin (AKA Backstreet Boy), Noon-Jon, PM-Josh

 

 

 

MONDAY 

EMOM 8

6 panda pulls @60% BW

8 AMRAP

6 PC 95/65

4 FR LUNGES

2 SHSPU

TUESDAY

5 RFT

12 stiff leg deadlift 135/95

10 bar facing burpees

Then rest for 5 minutes 

150 PARTNER WALL BALL SIT UP THROWS OVER BOX

WEDNESDAY

10 min snatch progression

KARABEL

10 RFT

3 power snatch 135/95

15 WB

20 min cap

THURSDAY

COMPLEX snatch+3 ohs

4 sets of 3

Increase 5-10% ea set

 4 RFT

400 m run

25 air squats

15 pull-ups

 FRIDAY

0-6 min every 90 sec

5 T2B

10 KBS 53/35

20 DU

6-12min

5 T2B

10 KBS 53/35

30 DU

12-18 min

5 T2B

10 KBS 53/35

40 DU

 

 

 

 Week of May 7

Monday

Met Con:
(20m Time Cap):
40 DB Snatch (50/35)

12 Burpees over DB

30 DB Snatch

12 Burpees over DB

20 DB Snatch

12 Burpees over DB

10 DB Snatch

12 Burpees over DB

-Rest 5 Minutes-

800M Run/1000M Row/1.5m Assault Bike

 

TUES

STRENGTH:

10 EMOM

8 x Behind the neck snatch grip push press (75/55)

MET CON:

10 AMRAP

10m Bear crawl

10 Jumping squats

10m crab walk

10 Jumping squats

WED

SKILL:

4 min max effort (ME) DUs

MET CON:

21-15-9

Snatch-grip DL (185/135)

Slamball shoulder throws (50/20)

HRPUs

THURSDAY

10 min work on snatch progression, increasing to working weight for Isabel.

MET CON:

Isabel

30 snatches for time (135/95)

*10 min time cap*

—- REST 3 min —-

10 EMOM

8 T2B

 

FRIDAY

STRENGTH:

20 min to work up to a heavy 3 rep

Snatch balance

MET CON:

60/48 cal row

50 Box jumps (24/20)

40 KBS (53/35)

30 pull-ups

20 HSPUs

10 Pistols (2:1)