151102: Death by Burpees and Thrusters

Connectivity: In class:

16 rounds for quality:

20 sec Arch hold 10 sec rest 20 sec Hollow hold 10 sec rest

Extra credit:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts 3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

WL:

1) Find a 2RM Power Snatch

Strength/Gymnastics:

2A) 4X5 Weighted Pause Ring Dips, 3 sec pause at bottom 2B) Back Squat 5X3 AHAP, start at 85% and work your way up to a 5RM in 5 sets.

Conditioning:

"Death by Burpees and Thrusters"

Complete 1 burpee + 1 thruster, then 2+2, then 3+3, then 4+4, each minute, on the minute, until you are no longer able to complete the allotted number of reps within the minute.

151028: Burpees and Thrusters

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch 2) 3X 20 Hip Taps

WL:

Find a 3RM Split Jerk

Strength/Gymnastics:

2A) 5X5 FS@80%+ 2B) 4X20 HSPU (2:00 cap)

Notes: Find a 1RM, with all sets above 80%. If you fail, top back down to 80% and finish. HSPU are in small sets as fast as possible with a 2 minute time-cap per set.

Conditioning:

3) 5 rounds, each for time: 10 Thrusters (95/65) 15 Bar-facing burpees rest 1:00

151027: 400m Sprints

Connectivity: Extra credit:

1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing

WL:

1) Find a 1RM of the complex:

2 Power Cleans + 1 Clean

Gymnastics/Strength:

2A) 5X5 Deadlift@75%+ 2B) 4X15 Chest-to-bar pull-ups

Conditioning:

Four rounds, each for time:

Run 400m @ 100% effort

Rest 1:1

151026: 5RM BS

Connectivity: In class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Extra credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, Max distance handstand walk

WL:

1) Find a max of the complex:

2 Power Snatch + 1 Snatch

Strength/Gymnastics:

2A) Back Squat 5X5 AHAP, start at 80% and work your way up to a 5RM in 5 sets. 2B) 4X8 Weighted Pause Ring Dips, 3 sec pause at bottom

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders 75-lb. power snatches, 15 reps

151022: Weightlifting Conditioning

Connectivity: Extra Credit:

1) 3X8 Arch/Hollow Roll + V-up 2) 3X3 Strict + 3 Kipping + 3 Chest-to-bar, UB

WL:

1) EMOM for 8 rounds complete:

3 Snatches@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

2) E2M for 8 rounds:

3 Clean and Jerks@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

Strength/Gymnastics:

2A) 4X8 Good Morning 2B) 4X1 Strict Muscle-up + 3 Dips + ME Muscle-ups, or 4X10 Muscle-up transition, or 4X8 Weighted Pull-up

Conditioning:

4 rounds: ME Yolk Walk in 1 minute. rest as needed between efforts.

151021: 3RM Split Jerk

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch

2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

Find a 3RM Split Jerk

Strength/Gymnastics:

2A) 4X20 Strict HSPU, in small sets AFAP

2B) 4X8 FS@75%+

Conditioning:

For time:

40 Pull-ups* 40 Dubs 20 KBS 30 Chest-to-bar Pull-ups* 50 Dubs 20 KBS 20 Bar Muscle-ups* 60 Dubs 20 KBS

*Sub pull-ups or ring-rows if needed.

151020: 3RM Power Clean

<strong>Connectivity:</strong> 1) 4X:20 Box Shoulder Stretch 2) 2X1:00 Chin and Toes HS Hold

<strong>WL:</strong>

1) Find a 3RM Power Clean

<strong>Gymnastics/Strength:</strong>

2A) 4X15 Chest-to-bar pull-ups 2B) 4X8 Deadlift@75%+

<strong>Conditioning:</strong>

50 Burpees 20 FS@60% 50 Burpees

151016: Oly EMOM

Connectivity: In Class:

Run 400m, then 2 rounds: 1X25’ Inch Worm 1X10 Arch/Hollow Roll + V-up 1X8 Arch/Hollow Swing or 1X3 Strict + 3 Kipping + 3 Chest-to-bar, UB

WL:

EMOM for 8 rounds complete:

1) 3 Snatches@70%***

2) E2M for 8 rounds:

3 Clean and Jerks@70%***

***Note: Add weight each round until you miss, then drop 10-20 pounds and complete the remainder of the EMOM.

Strength/Gymnastics:

2A) 3X10 Good Morning 2B) 4X1 Strict Muscle-up + 3 Dips + ME Muscle-ups, or 4X10 Muscle-up transition, or 4X10 Supinated Pull-up

Conditioning:

Extra credit:

4 rounds:

Max Distance Yolk Walk in 1 minute, light yoke. Rest 1 minute between efforts.

151013: 5RM Split Jerk

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch 2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

1) Work up to a 5RM Split Jerk

Strength/Gymnastics:

2A) 4X20 HSPU 2B) 3X10 FS 70%+

Conditioning:

3) “Nancy”

5 RFT: 400m run 15 OHS