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All Levels, Strength and Weightlifting Programming for the week of Aug 22 2016

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Monday
ALL LEVELS

A. Back Squat
5 x 5 reps @ 75%

B. AMRAP in 6 min
Burpee over the bar
Sumo Deadlift High Pull 95/65lbs
3,6,9,12,15,18,21……

STRENGTH
1. 5 rounds at your pace
10 band resisted strict pull ups
10 band resisted strict dips

2. 5 rounds of:
10 Back Extension
20 GHD Sit up

Tuesday
ALL LEVELS

AMRAP in 1min
Max Double unders
straight into
AMRAP 10 minutes
3 Handstand Push ups
5 Hang Power Snatch 115/75lbs
7 Pull ups
rest 1:30 min
E1:30MOM x 7 rounds for max weight
3 Cleans (increase weight each round)
straight into
AMRAP in 1min
Max Ring Muscle ups
or
Max Double unders unbroken

STRENGTH AND WEIGHTLIFTING
1. Snatch
8 x 1 @ 85%

2. Clean & Jerk
8 x 1 @ 85%

3. Med. Grip Pull
5 x 2 @ 90%

Wednesday
ALL LEVELS

A. Back Squat
3 x 4 reps @ 80%

B. Bench Press
3 x 4 reps @ 80%

C. Deadlift
3 x 4 reps @ 80%

STRENGTH
1. 5 rounds of:
10 Handstand Push Up
10 C2B Pull Up

2. Tabatta x 2 (8min of :20 on :10 off)
M1, Supine Hollow Hold
M1, Prone Arch Hold

Thursday
ALL LEVELS

A. Power Jerk
6 x 2 @ 80%

B. alternating minute EMOM for 15 min
M1, 5 Power Clean and Jerk 135/95lbs
M2, 10 Toes to bar
M3, 50 Double under

STRENGTH AND WEIGHTLIFTING

1. Snatch Balance
1-1-1-1-1 finish at 120%

2. Snatch
6 x 2 @ 80%

3. Deficit Snacth Pull
6 x 3 @ 80%

Friday
ALL LEVELS

A. For time:
20 Push Ups + 1 Sit up
19 Push Ups + 2 Sit Ups
18 Push Ups + 3 Sit Ups
….continue this pattern until….
2 Push Ups + 19 Sit Ups
1 Push Up + 20 Sit Ups

B. Death by Bar Muscle Up
*Scale to C2B or kipping pull up
if you fail before 10 min continue as an AMRAP

STRENGTH

Make up on missed components

Saturday
ALL LEVELS

With a single barbell, complete the following for time:
18 Deadlift 135/95lbs
15 Hang Power Cleans 135/95lbs
12 Push Jerk 135/95lbs
15 Deadlifts 155/105lbs
12 Hang Power Clean 155/105lbs
9 Push Jerk 155/105lbs
12 Deadlifts 185/125lbs
9 Hang Power Clean 185/125lbs
6 Push Jerk 185/125lbs
9 Deadlift 205/145lbs
6 Hang Power Clean 205/145lbs
3 Push Jerk 205/145lbs
6 Deadlift, 225lbs/155lbs
3 Hang Power Clean 225/155lbs
1 Push Jerk 225/155lbs

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

“Fight Gone Bad”
3 rounds of
1 min max wallball shots
1 min max sumo deadlift highpull 75/55lbs
1 min max box jumps 24/20″
1 min max push press 75/55 lbs
1 min max cal row
1 min rest
* The clock does not stop

WEIGHTLIFTING
announced the day of

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