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All Levels, Extra Strength, and Weightlifting programming for the week of Aug 1 2016

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Monday
No classes
Open gym at 11am

Tuesday
ALL LEVELS

“DT”
Five rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

at 10:00min

“Cindy”
10 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

STRENGTH AND WEIGHTLIFTING
1. Snatch Balance
work up to 120%

2. Hang Snatch
5 x 1 @ 80%

3. Snatch
5 x 2 @ 85 %

4. Deficit Snatch Pull
5 x 2 @ 100%

Wednesday
ALL LEVELS

For time
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings 2/1.5 pood (choose weight you can do each round in 1 or 2 sets)
Run 2 laps
20 Dips
20 RKBS
Run 3 laps
30 Dips
30 RKBS
Run 2 laps
20 Dips
20 RKBS
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings

STRENGTH
1. E1:30MOM x 5 rounds
M1, 2 Rope Climbs
M2, 10 HSPU
M3, 5 Bar Muscle Up

2. 100 GHD sit ups

3. Rope Sled pulls
2 x 100′ 180/125lbs worth of plates

Thursday
ALL LEVELS

A. Bear Complex
5 Rounds for max weight
Complete 7 unbroken sets of this complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*rest as needed between rounds, can not set bar down between or during sets!!

B. For time
100-80-60-40-20
Double Unders
alternating with
20-16-12-8-4
Pull ups

STRENGTH AND WEIGHTLIFTING
1. Hang Power Snatch
5 x 3 @ 80%

2.Clean + Jerk
5 x [1+2] @ 80%

3. Deficit snatch grip pull
5 x 3 @ 85%

4. Strict Toes to Bar
25 in as few sets as possible

Friday
ALL LEVELS

A. Bench Press
5 x 5 @ 75%

B. EMOM x 15 min
M1, 15 Ring Rows
M2, 2 Rope Climb
M3, 20 GHD Sit up

STRENGTH

Make up on missed components

BARBELL CLUB
Skills practise plus regionals program wod

Saturday
ALL LEVELS

A. 20 min to establish a 1 RM Truster

B. For time
using 50% of 1RM Thruster
Run 1 lap
21 Thrusters
42 Box Jumps
Run 1 lap
15 Thruster
30 Box Jumps
Run 1 lap
9 Thruster
18 Box Jumps

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

In teams of 2
AMRAP in 18 min
Alternate through the exercises
adding 2 reps each round and starting with 2 reps
Partner 1, 2 reps Clean and Jerk @ 50% 1RM
Partner 2, 2 reps Bench Press @ 50% 1RM
Partner 1, 2 reps Burpee
Partner 2, 2 reps Clean and Jerk
Partner 1, 2 reps Bench Press
Partner 2, 2 reps Burpee
repeat this cycle with 4 reps each, then with 6 reps each until the time cap.

WEIGHTLIFTING
announced the day of

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