G.C. 2/1/16

Monday 2/1
AM
A.
:30 On :30 Off For 20 Min-Try and beat last weeks average by at least 2 meters

B.
Handstand practice 10-15 min work on a free standing position
30 Handstand push ups for time

PM
A.
Back squats
5-5-4-4-3-3-2-2-1-1
Build up to a heavy single

B.
8 min EMOM
2 Touch n go Clean and jerks @ 75% 1RM

C.
1K Row+Max muscle ups
5 Min Cap

D.
20 Min Easy aerobic work

Tuesday 2/2/16
AM
25 min AMRAP
20 Cal airdyne
100 Single unders
5 Wall walks
20 Russian swings 53lb

PM
A.
Establish a challenging 1 rep on Push press

B.
3X 500M Row+10 Thrusters 65lbs
Rest 4-6 min in between sets
The rows should be performed at near max efforts

Rest 10+Min before C.

C.
For an all out time50 Calorie row+50 Alternating dumbbell snatch 35lbs

Wednesday

20-25 Min Easy pace
1 min Airdyne
1 min Bear crawl
1 min Crab walk
1 min Row

Thursday

A.
Work up to a heavy OHS 15 min time cap

B.
For individual times
5 rounds
:20 Airdyne sprint @ 95%
10 Power clean 85-105 Make it heavy
5 Burpees
*Make each time the same
Rest 3 min in between rounds

C.
30 Turkish get ups-Not for time 26lb bell

Friday
45 Min AMRAP
25 Wall ball shots 14lb
100′ Farmers carry 53’s
25 Double unders
10 HSPU
100′ Walking lunges

Saturday
A.
Establish A Heavy snatch
20 min cap

B.
3-6-9-12 For time
Power snatch 85lbs
Toes to bar
Goal is Under 5 min

C.
From the Ground
3X :40 Max effort 3/4 squats (Front rack 75/55)
Rest 1:20

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