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2017 October 5

STRENGTH:
SNATCH PRACTICE

METCON:
10 muscle snatch
10 power snatch
10 squat snatch
10 power snatch
10 muscle snatch
*10min timecap

2017 October 4

METCON:
20min EMOM
Min 1-10
– odd 10-15 ring push-ups
– even 15-20 box jumps
Min 11-20
– odd 15-20 wall balls
– even 10 double KB Cleans

2017 October 03

STRENGTH
Overhead Squats 5-5-5-5-5
Snatch Deadlifts 5-5-5-5-5

2017 October 02

Team Series Event 6
21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

2017 September 30

Team Series Event 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Tem Series Event 8
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

2017 September 29

Team Series Event 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

2017 September 28

STRENGTH:
Thrusters 3-3-3
Push Press 3-3-3
Front Squats 3-3-3
*go on every 3minutes
*in between sets 5 palof press/side

2017 September 27

METCON
3rds of
– 2min row
– 2min lizard crawl
– 2min double unders
– 2min medball slams

2017 September 26

GYMNASTIC STRENGTH:
Hollow Body Progressions
5rds
– 90-120sec hollow hold with variance (start supine and lower back pressing into ground, coach will randomly ask to lower limbs to floor)
i.e. right arm, left leg, right arm & left leg, left arm and left leg
– 10 shoulder bridge

METCON:
14min AMRAP
– 10 SA DB OH Lunges/side
– 5 SA DB Thrusters/side
– 20 hanging hip taps

2017 September 25

Team Series Event 3
For time:
50 synchronized wall-ball shots
30 cleans, 135 lb.
50 synchronized wall-ball shots
20 cleans, 185 lb.
50 synchronized wall-ball shots
10 cleans, 225 lb.

2017 September 23

Team Series Event 2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Team Series Event 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

2017 September 21

AM
STRENGTH
10min EMOM
– even 3 strict ring muscle ups
– odd 8 pistols (4/side- not alt)
METCON
30-20-10
– Sit-Ups
– Toes To Bar
– Wall Balls
*12min timecap

PM
Team Series 2017 Event 1
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

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