Monday

-Conditioning- 5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

- Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

Thursday

Make up/ Bench - Work up to a heavy set of 5

EMOM x 10
Pick a movement you want to get better at and perform 3-8 reps

3 Rounds
10 Power Cleans (185/135 lbs)
400 Meter Run
Rest 1 minute between rounds

Wednesday

Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

Strength
10×3 Thruster

Conditioning
Teams of 2 Complete (split the reps up anyhow)
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row

Tuesday

 Snatch
EMOMx10: 1 Snatch – you choose the weight

“The Admiral”
 3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

IF time....
Gymnastics Conditioning
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

Scale options- work on C2B pull-ups or M.U progressions only if you are close to getting a M.U

Monday

Megan and some of her students from Charter H.S
(PE Class) last week on a field trip!

WOD-
21-15-9:
Dead Lift, 275/185
Strict Ring Dips

Friday

Snatch
3 Power Snatches every 60 seconds for 10 minutes – you choose the weight.

Conditioning
1000m Row, into:
4 RFT
20 KBS, 70/50
60 Double Unders
Then, 1000m Row

Thursday

Strength
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
2 sets of
Back Squat x 8-10 reps @ 75-80%

Conditioning
In teams of three, alternate rounds to complete as many as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Wednesday

1.  Strength
A.  3×1 Squat Clean
B.  3×2 Bench Press
C.  3×3 OHS'
    
Row Conditioning/WOD
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

Tuesday

Conditioning
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

Conditioning
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65

Monday

No 7am Class today, or 6:30pm all other classes are on! 

 Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing

WOD-
50 Box Jumps, 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Hip Extensions or Superman's
50 Wallballs, 20/14
50 Burpees
50 Double Unders/150 S.U

Friday

Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom
or Back Squats 5 x 5 

Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Thursday

Strength
Unsupported Seated Strict Press
5 x 5
(sit on a bench without back support and press the barbell from shoulder to overhead)

Bench Press
work up to a heavy set of 3

Conditioning
Against a 2-minute running clock, complete:
250 Meter Row
Max Reps Pull Ups
Rest 2 minutes between sets and complete four sets.



 "A Healthy Diet's Main Ingredients? Best Guesses," The New York Times.

Wednesday

Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

Tuesday

 Strength
Work up to a heavy squat clean.
work on split jerk
work on a weakness


A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105
5 min rest
B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105

Monday

Strength- Warm up to a heavy Snatch, then
3×1 at 90%
2×2 at 80-85%, does not need to be Touch and go


WOD-
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

Scale
15-12-9
Pull Ups
Snatch
Run 2 Laps or 400m after each round

Cool down- 
3 sets max dips

Friday

Conditioning 
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up
Scale today will be 1 c2b and 1 dip per m.u. 

Conditioning 2
EMOMx16
4 rounds of:
Min 1: Run a Lap
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders

Thursday

Strength-
Bench Press- 5x5
Work up to a max 
weighted pull up
weighted dip


Conditioning
21 Burpee by in

21-15-9
K.B. Swings
Push UPs
21 Toe to bar cash out

Wednesday

1. Barbell Cycling
EMOMx8
AMRAP :15 Power Snatches 165/115
AMRAP :25 Hang Power Cleans, 165/115
AMRAP :15 Power Jerks, 165/115
AMRAP :25 Front Squats, 165/115
Ends up being 2 rounds, 15sec to do snatch, 25 sec for hang cleans, 15 sec. for Jerks and 25sec for Front Squats, warm up to a heavy weight for all lifts before starting. 
 

Wod-
5 Rounds for time:
5 Deadlift's 315/255
15 Kipping HSPU, scale to Pike push-ups or DB Press

Tuesday

3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB


Then...
EMOMx10
20/16 Cal Row or Bike 40/32
50 Double Unders

Monday

Strength-

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

WOD-
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

If Time or Extra Work-Gymnastic Pulling
EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 95/65