September 30th, 2016

Good luck to all of you competing on Saturday (which is all of you). I know you’ll represent us well! (no pressure)

Gymnastics:
A. OTM x 9:
Minute 1: 1-2 Legless Rope Climb
Minute 2: 4-6 Kipping HSPUs (work on rhythm and timing here, as well as hand positioning)
Minute 3: Bottom of Pistol Hold off Box x 15 seconds/leg

Barbell:
A. Power Snatch; build to a moderately heavy double (TnG)- 8 minutes here
B. Clean + Push Press; 50%x2; 60%x2; 70%x2; 80%x1x2 (% based off Push Jerk)

Conditioning
Three sets @80/85/90%:
15 Wall Balls
12 Toes to Bar
10 Burpee Box Jump Overs

Rest 2 minutes between sets; goal is to go faster each set

+
15 Second Ski Erg Sprint
Rest 2:30
x 4
+
Cooldown and mobility

September 28th, 2016

Gymnastics
A. OTM x 15:
Minute 1: 1 Strict Muscle Up w/5- second negative
Minute 2: 1 Strict Deficit HSPU (you choose the height)
Minute 3: 10 Hollow Rocks + 10 Arch Rocks

Conditioning
**Same as class here; feel free to jump in

A. Complete as many rounds and reps as possible in 5 minutes of:
50 Foot Sandbag Carry (150/100 lb)
50 Meter Run

Rest 5 minutes, then…

B. Complete as many rounds and reps as possible in 5 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

Rest 5 minutes, then…

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-ups
10 Front-Racked Reverse Lunges (115/75 lb)

Rest 5 minutes, then…

D. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches (60/40 lb)
150 Meter Row

September 27th, 2016

**Backing off this week
Skill
A. Reverse OH Medball Throw Practice (15/10#)- 5 minutes
B. Triple Under Practice – 5 minutes

Strength
A. Snatch Deadlift w/ hold at Extension; 50%x3; 60%x3; 70%x3; 80%x3x3
B. Push Jerk + Split Jerk; 50%x2+2; 60%x2+2; 70%x2+2; 80%x2+2 (% based off Push Jerk)
C. Front Squat (no pause); 80%x2x4

Conditioning
1 Minute Ski @70%
Rest 30 seconds
1 Minute Row @80%
Rest 30 seconds
1 Minute Run @90%
Rest 2 minutes
x 4

September 26th, 2016

*Easier week here – prep for the Classic on Saturday

Warmup
Same as last Monday

Gymnastics
A. 7 Kip Swings + 7 Kipping Ring Muscle Ups + 20 Second Support Hold x 2 sets
B. Belly-to-Wall Strict HSPU w/5-second lowering x 1 rep OTM x 8 sets
C. OTM x 9
1: False Grip Hang x 15 seconds
2: Maltese Push-ups x 10 reps
3: V-Ups x 15 reps

Barbell
A. Snatch Balance + OHS w/5 second pause in bottom – 3+3 x 2 sets @80% of Snatch
B. Snatch- 50%x3; 60%x3; 70%x3x2
C. Back Squat @50X1; 70%x2; 80%x2x2; 70%x2 (% based off heavy single from 2 weeks ago)
D. Banded Good Mornings x 20 x 2

Conditioning
2-3 Bar Muscle Ups
10 Jumping Squats w/ Barbell on Back @75/55#
8 Second Assault Sprint
Rest 3 minutes
x 5 sets

September 24th, 2016

Warm-up:
Crossover Activation
GHD Sit-ups x 15 x 2
Front Body Line Drill x 20 sec x 2
Bottom of Pistol Hold off Box x 20 sec x 2

Strength
A. German Power Snatch (pause @ 1” off floor, top of knee, power position, power catch, bottom of squat, parallel) – 50%x2; 60%x2; 70%x2x6 (% based off of PS)
B. Deadlift; 70% x 2 reps OTM x 8

Assistance Work
Straight Bar Curls x 10 x 3
Banded Tricep Extensions x 10 x 3
Reverse Snow Angels x 10 x 3

Conditioning
Running Work
100 Meter @moderate
200 Meter @hard
50 Meter Walk
x 6-8 (depending on time)

September 23rd, 2016

Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Kip Swing on Bar x 10 x 2 (hold something between the feet here)

Gymnastics:
A1. Weighted Strict Pull-ups x 1.1.1 (rest 10 seconds between clusters) x 3 sets
A2. 1 1/4 Strict Dips x 3-5 x 3 sets

Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2; 60%x2; 70%x2
B. 2-Position Clean (Above the knee, floor); 75%x1; 80%x1; Heavy Single (2 attempts)
B. Front Squat; 80%x2x4
C. Behind the Neck Snatch Grip Strict Press x 5 x 3

Conditioning
Every 3 minutes, for 24 minutes (2 sets of each):
Station 1 – 45/35 Cal Assault Bike + 15 Push Presses @115/75
Station 2 – 500/400 Meter Ski Erg + 20 Chest-to-Bar Pull-ups
Station 3 – 400 Meter Run
Station 4 – 50 Double Unders + 25 Power Cleans @115/75

September 21st, 2016

Warm-up
Crossover Activation
12 Ring Thing Muscle Ups (slow)
Landmine Row x 6/side x 2
Landmine Press x 10/side
Bear Crawl/Spiderman/Crab Walk x 30ft each

Gymnastics (Courtesy of CFM/Power Monkey)
A. Strict Weighted Muscle-Up x 7 total reps
B. Weighted strict deficit HSPU x 2 reps x 4 sets
C. L-Sit Hold x 20 seconds x 3
D. Arch Hold x 45 seconds x 3

Strength
A. Back Squat w/ 3-second pause in the bottom – Heavy Double
B1. Supinated Barbell Row x 8 x 3
B2. Single Arm (standing) Press x 5/side x 3
C. Yoke Walk x 50ft x 3; rest 2-3 minutes

Conditioning
Every 4 minutes x 5:
400 Meter Run
12 Toes to Bar
9 Strict HSPUs

Optional Finisher:
300 Meter Sandbag Carry for time (100/70#)