MAR 16 – 22

Sat 

For Time (CAP 37:00)

w/ a partner…

1km Run (together)
25 SYNC Burpee Over The Bar
50 Clean @115/85
75 Push Up
50 Clean
25 SYNC Burpee Over The Bar
1km Run (together)

Sun 

For Time

40/30 Cal Row-Ski or 30/25 Cal Bike
40 GHD Sit Up
20 Deadlift @245/165

30/20 Cal Row-Ski or 20/15 Cal Bike
30 GHD Sit Up
15 Deadlift

20/15 Cal Row-Ski or 15/10 Cal Bike
20 GHD Sit Up
10 Deadlift

Monday

SPLIT JERK

A) EMOM 5:00

4 Split Jerk @empty
*3″ pause in catch

B) Every 2:00 for 10:00 (5 Sets)

3 Split Jerk @loading
*3″ pause in catch

Metcon:

AMRAP 4:00

5 Single Arm DB Devil Press* @50/35
10 Alt. DB OH Lunge* (Forward Step)

*One arm each round.

—– Rest 2:00 —–

AMRAP 4:00

5 Single Arm DB Hang Snatch*
10 Alt. DB Lunge (Forward Step)

*One arm each round.

—– Rest 2:00 —–

AMRAP 4:00

5 Burpee Over DB
10 DB Squat

SCORE: Your WORST Amrap.

Tuesday 

TOES TO BAR

For a good TTB (and all the other gymnastics movements), you need to master your “Beat Swing” (Kipping) and improve your Hollow & Arch Position.

A) BEAT SWING

3 Sets of:
20″ Hollow Hold
20″ Arch Hold
10 Beat Swing*

*FOR GOOD BEAT SWING:
– Relaxed Shoulders.
– Neutral Head Position (Head forward hurts your shoulders).
– “Core” to Extremity.
– Straight Legs.
– Feet together and “toes down” (like a ballerina).

B) STRENGTH

3 Sets of:
10 V-Up (Straight Body)
10 Banded Pulldown

C) NEURAL

3 Sets of:
5 Hollow Body Box Slide

D) PROGRESSION

EMOM 4:00
*without losing the Kipping.

a. 5-10 Kipping Knee Raise
b. 5-10 Kipping Leg Raise
c. 5-10 Kipping Knee To Elbow
d. 5-10 Kipping Toes To Bar*

*FOR A GOOD TTB:
– Same points from “Beat Swing”
– Look at the bar when you kick (But return your head).
– Lower your legs as quickly as possible (This is the fastest phase of TTB)

Metcon:

For Time (CAP 15:00)

40 Pull Up
40 HSPU
20 CTB
20 Strict HSPU
10 Muscle Up
10 Chest To Wall HSPU

Wednesday 

SNATCH COMPLEX

Let’s start working with Squat Snatch, it’s an extremely complex movement in all terms.
So at this stage we must focus 100% on technique and range of movement.

The SKILL today will be all with an EMPTY BAR.

Every 2:30 for 12:30 (5 Sets)

3 Hang Squat Snatch*
1 Snatch Balance (Squat)*
5 OHS

*3″ pause in catch.

Metcon:

For Time (CAP 18:00)

3 Rounds of
15 OHS @115/85
15 Burpee Over The Bar

Then…

3 Rounds of
15 Wallball @20/14
15 Burpee Over The Bar

Thursday 

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Friday 

BACK SQUAT

Every 3:00 for 15:00 (5 Sets)

10 Back Squat @loading

Metcon:

EMOM 16:00 (4 Sets)

a. 15-20 Box Jump Over
b. 10-15 DB Bench Press @heavy
c. 250/200m Row-Ski or 600/400m Bike
d. Rest

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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