21.09.20 – 21.09.24

Monday 21.09.20

Muscle-up Monday

Rx

For time:
5 Ring Muscle-ups
— then —
3 rounds of:
40 Double Unders
15 Handstand Push-ups
1 Legless Rope Climb
— then —
5 Ring Muscle-ups

*15 Minute Cap

Scaled/Masters

For time:
10 Strict Pull-ups
— then —
3 rounds of:
40/80 Jump Ropes
15 Handstand Push-ups
1 Rope Climb
— then —
10 Strict Pull-ups

*40 DU or 80 singles

Tuesday 21.09.21

Strength

Front Squat

3 Rep Max
*15 minute cap
*Work up to a heavy triple. These reps should mimic the front squat position for receiving the clean!

Clean Pull w/ 2 sec pause at full extension

3×5 at 70% 1RM
*10 minute cap
*Rest as needed between sets.
*These will be tough. DO NOT RUSH

Split Jerk

E2MOM

5 Split Jerks with 3 sec pause in dip, pick load
**Goal is to hit 75% of clean 1RM

Cardio Option

4 Rounds for time

15/12 Assault Bike Calories
30/24 Row Calories
15/12 Assault Bike Calories

Wednesday 21.09.22

Metcon

RX

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Split Jerks*, 185/135 lbs

*Split Jerks, 185/135 lbs or 70% 1RM

Scaled

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Push Press, 135/95 lbs

Calorie Conversions:
Assault Bike 1x
Concept 2 Rower 1x
Concept 2 Ski Erg 1x

Thursday 21.09.23

Gymnastics Skills and Drills

AMReps 10 minutes

Pick your weakness and PRACTICE

Metcon

Rx

3 Rounds for time

22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Scaled/Masters

3 Rounds for time

22 Dumbbell Power Cleans
33 Wall Balls

Friday 21.09.24

Olympic Weightlifting

Snatch Complex

1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch
1-1-1-1-1
*15 minute cap
*Use the heaviest weight you can for each set.

Behind the Neck Strict Press

5-5-5
*10 minute cap
*Use the heaviest weight you can for each set.

Overhead Squat

10 Rep Max

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