Jason
Dec 9, 20183 min
MONDAY:
Fitness:
For Time:
40 Push-ups
20 Strict Pull Ups
then
10 Rounds of Macho Man
Macho Man:
3 Power Cleans
3 Front Squats
3 Jerks
Barbell: 82.5/60kg
Performance:
“Bane”
For Time:
40 Handstand Push-ups
20 Ring Muscle-ups
then
10 Rounds of Macho Man
Macho Man:
3 Power Cleans
3 Front Squats
3 Jerks
Barbell 82.5/60kg
Sweat:
In Pairs - You Go, I Go.
25 Min AMRAP
20 Box Jump Over 24/20"
20/16 Calorie Bike
20 Weighted Sit Up 9/6kg
Weightlifting:
1. Snatch Complex:
1 Power Snatch OTMx15
*5 Second Pull from Floor to Knee, into Power Snatch. 3 Second Pause in Catch Position.
2. Stamina Squatting Week 4
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
3. 3 Rounds
8 Weighted Ring Dips
8 Weighted True Ring Rows
TUESDAY:
Fitness
21-18-15-12-9:Assault Bike Calories
After Each Set:
16 Alt DB Snatch 22.5/15kg
400 Meter Run
Performance:
21-18-15-12-9: Assault Bike Calories
After Each Set:
16 Alt DB Snatch 40/25kg
400 Meter Run
WEDNESDAY:
Fitness:
1. Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%
2.
On the 0:00…
15-12-9:
Goblet Squat 20/16kg
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Goblet Squat 24/20kg
Lateral Barbell Burpees Double Bounce
On the 8:00…
9-6-3:
Goblet Squat 32/24kg
Burpee Box Jumps 30/24"
Performance:
1.
Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%
2. On the 0:00…
15-12-9:
Front Squats (40/30kg)
Lateral Barbell Burpees
On the 4:00…
12-9-6:Front Squats (60/40kg)
Lateral Barbell Burpees Double Bounce
On the 8:00… 9-6-3:
Front Squats (80/60kg)
Burpee Box Jumps 30/24"
Sweat:
4 Rounds, each for time
40/32 Calorie Bike
40/32 Calorie Row
400m Run
400m Ski
Each round starts at the 0:00, 10:00, 20:00, 30:00
Weightlifting:
1. EMOMx16
Odd: 1 Snatch
Even: 3 Cleans
Work at 85% of 1RM Snatch
2. Work to a Heavy: Push Jerk + 2 Split Jerk
3. 3 Rounds for load. Alt EMOM
10 Dumbbell Floor Press
5 Weighted Chest to Bar Pull-ups
10 Chest Supported Pendlay Row
THURSDAY:
Fitness:
EMOMx30
Min 1:1 Legless Rope Climb
Min 2: 50m Sandbag Carry
Min 3: 5 Dragon Flags
Min 4: 10 Strict Pull Ups
Min 5: 10 Alt. Pistols
Min 6: 20m Alternate Carry (each side)
The goal here isn't as fast as possible. It's to do it as technically correct as possible and if that's mastered then go Unbroken. Make things more challenging by going slower, not faster.
Performance:
See Fitness.
Gymnastics: Ring Muscle Ups
(Check out our Gymnastics schedule here: )
FRIDAY:
Fitness:
1.
GW: Goat/Goal Work. A coached period where you can work on something of your own choice.
2.
0 Min 500m Row
4 Min 1000m Bike
8 Min 250m Row
10 Min 500m Bike
12 Min 250m Row
14 Min 500m Bike
16 Min 500m Row
20 Min 1000m Bike
Score is total time:
Performance:
See Fitness
SATURDAY:
Fitness:
In teams of 3:
2 Rounds:
200m Run (Each)
100 Dead Ball Slams 20/15kg
200m Run (Each)
100 Box Jump overs (24/20")
200m Run (Each)
100 Dumbbell Thrusters 22.5/15kg
Performance:
Teams of 3:
2 Rounds:
200 Meter Run (Each)
100 Power Snatches (35/25kg)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 DB Thrusters 22.5/15kg
Weightlifting:
1. Clean and Jerk Complex 5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
*Don't drop bar for the complex
2. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
3. Clean Pull OTMx101 @ 105%
Competition Club:
1. On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.
2. Alternating On the Minute x 16 (4 Rounds)
Minute 1: 20m Front Rack Kettlebell Walking Lunge (24/16kg)
Minute 2: 2x10m Unbroken Handstand Walk
Minute 3: 15 Bar Facing Burpees
Minute 4: Rest
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm: Please remember to sign in.