MG

30 sec @ 90% treadmill sprint - level 2, 90 sec easy jog x 5
(work on pace, posture and comfort at 90%, take notice of stance phase at different speeds, ensure that foot placement is under you for maximal pulling and not braking)
5 min rest
5 rounds for time;
2 Rope Ascents
12 Ring Dips
24 Double Unders
7 min rest
30 sec @ 90% treadmill sprint - level 2, 90 sec easy jog x 5
(work on controlled breathing during work set, and deep breathing for recovery set, and notice the difference b/t the two; this helps for met con run workouts...learning how to breathe hard after weights and gymnastics and then running and getting the breathing back to where you feel comfortable)
post time for triplet to comments

W

for loads;
A1. Snatch Grip Dead Lift off 4" blocks @ 52X1; 5 reps x 5 sets; 120 sec
(use straps, keep low back arched at ALL times, 2 sec at bottom to reset)
A2. Bench Press with Bands @ 30X0; 2-3 x 5; 120 sec
(concentric is explosive)
5 min rest EXACTLY
for time;
95# thruster ladder - 1-10
(you have to pick up weight from floor for each set; you cannot go from one set into another without placing weight on floor; you cannot fraction each set; you have to drop the weight after each set is done; if you attempt a set (say 6 reps) and you fail on the 6th rep, you start over on the 6 rep set again; time the entire ladder)
5 min rest EXACTLY
"fast and nasty"
3 rounds for time;
15 KBS - 2pd
20 wall balls - 20# to 10ft
(make your best attempt to go straight through, this is the opportunity to test it; time it!)
post weights for A1 and A2, time for ladder and time for met con to comments

GWM

lowest total working time for all 5 sets wins:
set 1:
50 push ups
9 clean and jerk - 135#
Row 250 m
rest 3 min
set 2:
45 push ups
12 clean and jerk - 125#
Row 250 m
rest 3 min
set 3:
40 push ups
15 clean and jerk - 115#
Row 250 m
rest 3 min
set 4:
35 push ups
18 clean and jerk - 105#
Row 250 m
rest 3 min
set 5:
30 push ups
21 clean and jerk - 95#
Row 250 m
post total time to comments

WM

for loads;
Power Snatch - 1,1,1,1,1,1; 60 sec rest b/t sets
(this is not a 1RM...build quickly, last 1 will be somewhat tough)
+
Snatch Pull to navel - 3,3,3,3,3; 180 sec rest b/t sets
(arms locked, focus on extension at top, work hard here)
+
Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5; 120 sec rest b/t sets
(perfect form for all reps)
+
3 rounds for time;
30% BWT Overhead Squat x 21 reps
30 double unders
post weights and time for met con to comments

G

part 1

running clock push up burpees

(chest to deck, one hand touches object 12" above max reach with that ONE arm overhead at top)

5 minutes rest EXACTLY after last PUB set

part 2

how many sets up to a max of 30 sets of 5 reps of chest to bar chin ups can you do with EXACTLY 10 breaths b/t sets?

5 minutes rest EXACTLY after last set

part 3

10 sets of 10 GHD Sit Ups; 30 sec ONLY b/t sets; score this by how many sets you can do without resting at top or bottom in set...keep performing all 100 sit ups even if you fraction, just remember which set was broken for scoring

post PUB minutes and reps, sets of CTB chin ups and sets of GHD Sit Ups as scores to comments

MWG

for time;
1K Row
21 power clean - 155#
9 HSPU
750m Row
15 power clean - 155#
15 HSPU
500m Row
9 power clean - 155#
21 HSPU
post time to comments

GW

1-10 chin up ladder warm up
10-1 push up ladder warm up
1 min rest
Build to a tough 1 rep in snatch balance…
3 min rest
Snatch 60% of 1RM snatch balance x 3 reps x 5 sets; 90 sec b/t sets
5 min rest
As many rounds in 5 minutes;
5 chin ups
10 wall balls – 12kg to 11 ft
5 min rest
Tabata bottom to bottom squats x 4 sets of 20 sec on/10 sec off – rest is taken at bottom; hands in front, hip crease below knee cap, you cannot rest with hamstrings on calves, no ball allowed; low score only
Post highest snatch balance and snatch weights, rounds and low score for tabata to comments (i.e. 145#, 87#, 8 rds, 12)

M

day 1 of phase 2, 9 workouts total

7 rounds for most points;
1 min row for cals – damper 8; 0 sec rest
AMRAP double unders in 1 minute; 120 sec rest
(if you get 3 x the amount of cals you rowed in double unders in that 2nd minute, you get an extra 10 points for that round; i.e. if you row 20 cals and perform 60 double unders in that minute – you get 10 more points – 20+60+10=90 points; if you get 59 double unders, you get only 59 double unders + 20 cals = 79 points for that round)
use a 1 minute timer on repeat for row cals and for quick transition into double unders...do not use timer on rower and then start another timer for double unders
Post Total Points for entire workout ONLY to comments

WMG

"Hannah"

For time;
Back Squat BWT x 21
50 double unders
9 ring dips
Back Squat BWT x 15
50 double unders
15 ring dips
Back Squat BWT x 9
50 double unders
21 ring dips

Score = BWT divided by total sec for workout

(ex. 165 # divided by 420 sec (7 min) = .39)

highest number wins!

MG

3 sets;
15 fast push up burpees - jump and clap overhead
Run sprint 45 sec on treadmill @ level 2 incline @ 95%
Rest 3 min b/t sets and 5 min after all sets
Then…
3 sets;
Sprint Run 60 sec on treadmill @ level 2 incline @ 90%
15 chin ups
Rest 3 min b/t sets and 5 min after all sets
Then…
Sprint Run 5 min for as many cals @ level 6 incline all out!
Cals___
Goal is speed and efficiency for sprints and gymnastics work and getting used to running while gassed
Post notes/observations and Run cals to comments