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January 14, 2018

 

Monday 011517

 

Barbell Gym

EMOM X 10 

Min 1-3 : 5 Power Snatches

Min 4-7: 2 Power Snatch + 1 Squat Snatch

Min 7-10: 1 Squat Snatch

 

Conditioning  

Open 14.1 

AMRAP 10

30 Dubs

15 Power Snatches (75/55)

 

Tuesday011618

 

Gymnastics/Midline

AMRAP 10 

For Quality Not Rounds

10 TTB

5 Negative Pull Ups

:20 L Sit

5 Strict Pull Ups

 

Conditioning

Teams of 2

AMRAP 20

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

 

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

 *Partner 1 does 3,3,3 then partner 2 does 3,3,3

Partner 1 rests while partner 1 does 6,6,6 then partner 2 does 6,6,6

and so on...

 

Wednesday 011718

 

Conditioning

6 Rounds:
21 AbMat Sit-Ups
15 Calorie Row
9 Strict Handstand Pushups

 

 

Thursday011818

 

Strength

Back Squat 

3X3 @ 70%

5X1 @ 85%

1X5 @ 75%

 

Conditioning

Open 15.4

AMRAP 10

7 Muscle Ups

50 Wall Balls

100 Dubs

 

 

Friday 011918

 

Strength 

Deadlift 3X3 @75-80%

Go off of last weeks heavy

 

Conditioning

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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