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
