Wednesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
"Annie"
50-40-30-20-10 Reps of
Double Unders
Sit Ups

Tuesday

A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Toes 2 Bar
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups

Monday

Strength                                           Happy 25th Birthday John!
Work up to a Max Push Press
3 Position Snatch (floor, below knee, above knee) 60%, 65%, 70% x 4 sets

W.O.D.
3 Rounds
75 Double Unders
30 Push Press (95/65)
15 K.B. Swings (70/53)

Core: Handstand & Plank hold for time

"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]

Monday

Strength
Power Clean 3 3 3 3 3 (Touch and Go)

W.O.D.
6 Rounds
5 Squat Cleans (135/95)
10 Box Jumps
5 HSPU

Midline
TBD By Trainer

Tuesday

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Strength
Power Clean 2 2 2 2 2 All at 75%+
Bench 5 5 5 5 5  Increase Volume from last week

W.O.D.
Run 400m
15 Pull Ups
20 Hang Cleans (135/95) Scale if takes more than 2 sets to complete
25 K.B. Swings
30 Double Unders (90 S.U.)
50 Sit Ups
30 Double Unders
25 K.B. Swings
20 Hang Cleans
15 Pull Ups
Run 400m

Wednesday

Strength
EMOM
4 Rounds 3 Position Snatch* (top down) @ 60%
then 6 Rounds 1 Snatch @ 90% or 2 @ 75%

W.O.D.
4 rounds:
4 Hang Squat Cleans (155/105)
12 Hip Extensions or Supermen
Rest 2 Min

*If you watch the video with Pat Barber on the 3 pos snatch. I want to reverse his order. We will go from the top down. Hi-hang - Hang - the ground