150 min

1.JG PP 2.7.2018
A.3 rounds:
- 60s alternating single arm passive hang (use the rings)
- 45s floor planche lean with external rotation
- 10 scap pull-ups
- 10 scap push-ups
- 10 headstand pike leg raises

B.3 rounds:
- 4 weighted strict chin-ups - 15 17 17 kg
- 4 weighted strict ring dips - 10 10 10 kg
Rest as needed

C.3 rounds:
- 3 x 1 box assisted negative strict ring muscle-ups
- 12 box assisted HSPU
- 30s closed tuck front lever

D.3 rounds:
- 12 strict ring dips
- 10 wide grip strict pull-ups

2.Own skill: BMU practice for 15 min
- BMU 1 3 3 3 3 3 2 = 18 reps

3.Strength
A. Back Squat 6x6 @80% + 3 seated box jumps
Rest as needed
30" box

4.Accessory
A. 3 sets of:
10+10 RNT DB Split squats - 20 lbs
5+5 Unweighted Single leg glute bridge
10 m Quadruped crawl
Done

Wednesday 11th July 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

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3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars

Post time and Rx to comments.

120 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- BMU 1 1 2 2 2 2 2 3 2 = 17 reps

2.JG personalized programming
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 5 unbroken strict weighted chin-ups - 15 15 kg
- 5 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups with a 3s negative >
First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
- 10 single arm ring rows each each (2s pull, 2s negative)
- 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

3.Skill
A. Double under practice: Tabata DU
Reps: 30, 30, 30, 30, 30, 31, 31, 25

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

3.JG scaled competitor 9.5.2018
A. 3 rounds > 1 round of:
- 10 parallel bar dips w/3 sec. neg.
- 10 strict pull up w/3 sec. neg.
- 60 s. closed tuck front lever hold
- 60 s. ring support hold
- 60 s. hollow hold
- 60 s. arch hold

4 rounds

50 x Double unders
10 x 10m line run
20 x Abmat
15 cal row

When 4 rounds done take:
Assaultbike 100cal easy pace

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Tuesday 3rd July 2018

POWER SNATCH

In 10 minutes, work up to a medium-heavy single Power Snatch, heavier than you’ll use for today’s metcon.

Post loads to comments.
Exposure 4 of 8

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For Time:
300m Run
10 Power Snatches 135/95
50 Double-Unders
300m Run
9 Power Snatches 135/95
45 Double-Unders
300m Run
8 Power Snatches 135/95
40 Double-Unders
300m Run
7 Power Snatches 135/95
35 Double-Unders

Continue decreasing the Snatches by 1 and the Double-Unders by 5 until you finish with 1 Snatch and 5 Double-Unders. The barbell should be medium-heavy for you. Scale Dubs to 2x Singles as needed. There is a 30 minute time cap on today’s workout.

Post time and Rx to comments

Monday 2 nd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 4 of 8

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For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

120 min

1.Weightlifting
A. EMOM12: snatch x 1
35 35 37.5 / 37.5 40 42.5
45 45 47.5 / 50 52.5 54 kg

2.Strength
A. Back squat - 3 x 8 reps

3.CF JKL wod 8.5.2018

A. HSW practice

B. Metcon

C. Corework, 8 rounds of:
20 sec hollow hold
10 sec rest
20 sec arch hold
10 sec rest

D. 3 rounds of:
Reverse hyper 12 x 20 kg

150 min

1.Skill
A. BMU practice for 10 min

B. E3MOM for 15 min (5 sets):
3 - 4 bar muscle ups / 3 3 3 4 4 reps
easy assault bike for the remaining time

C. Butterfly pull up practice for 30 min
- Progressions
- Attempts

D.Kipping HSPU
5 x 10 reps - abmat + 10 kg plates

2.JG SC 7.5.2018
A. 3 rounds:
- 8 ring swings
- 10 bottom of dip swings
- 10 HS pike compressions
- 20 wall facing HS shoulder shrugs

3.Conditioning
A. EMOM20, 5 rounds of:
1 min max cal bike - 5 x 12
1 min max cal row - 5 x 12
1 min max cal ski - 5 x 12
1 min rest
157/174