Saturday GS&C
Every 1 min for 10 mins, alternating between:
3 Power Snatches, pick load
3 Gymnastic Pulls
Details
Power Snatches- touch and go, start light and build up to or slightly past workout weight
2-3 Gymnastic Pulls- options: jumping Pull-Ups / Pull-Ups / Chest to Bars / Ring Muscle-Ups
For time:
21 Power Snatches, weight 1
21 Pull-ups
15 Power Snatches, weight 2 (add load)
15 Pull-ups
9 Power Snatches, weight 3 (add load)
9 Pull-ups
Friday GS&C
Front Squat 3-3-3-2-2-1
Details
Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy.
For 5 cycles:
AMRAP in 2 mins of:
3 Front Squats (light-moderate load from the floor)
5 Burpee Over Bars
Rest 1 min between each cycle.
For each cycle continue the AMRAP where left off.
Thursday GS&C
ON A 8:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
Wallwalk
Pike Shoulder Taps
Bear Crawl
4 rounds, 5 mins each, for max reps of:
30-40 Sit-ups
10 Dumbbell Strict Press
10 Dumbbell Push Press
max reps in remaining time Bike Calories
No Additional rest b/t Sets.
Strength Squad
Back Squat Max Effort & Bench Press Giant Set
Wednesday GS&C
PARTNER WOD: (one person works, one rests)
2001m Row
-Into-
9 ROUNDS
11 Deadlifts
11 Box Jumps
11 Pull Ups or Ring Rows
-Into-
2001m Run (Score is Time)
Tuesday GS&C
3 rounds for quality of:
10 L/10 R Dumbbell Side Bends, pick load
15 Close Grip Floor Press, pick load
20 Alternating Dumbbell Slides, pick load
20 MIN EMOM: :50 WORK/ :10 REST
MIN 1: Up-Down
MIN 2: Goblet Lunge, pick load
MIN 3: Push-up
MIN 4: Rest
Strength Squad
Strict Press Max Effort & DeadLift Giant Set