Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
samson stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
Box squat-work up to hvy

Fitcamp
12-1 digression
burpee to a plate
g2oh
oh walking lunge
plate sit up

Metcon(10)
amrap 10
"mini Cindy"
5 pull ups
10 push ups
15 squats

Metcon-comp(10)
amrap 10
"mini Mary"
5 hspu
10 pistols(alt)
15 pull ups

Finisher
30 band pull aparts
1 min hip distraction per
50 knee tuck w/leg ext

10x(2+2) @85-90% (every 90sec)
+
10x(singel) @85-90% (every 60sec)

12min to find a heavy Double Clean & Jerk (2+2)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

back squat(15)
week 5

Fitcamp
6rds
200m run
20 wallballs
10 burpees
5 v-ups

Metcon
7rds
12 goblet squats 53/35
9 hrpu
6 sit ups
then
1000m row or 800m run

Metcon-comp
7rds
4 muscle ups-bar or ring
6 burpees
8 ghdsu
then
1000m row or 800m run

Finisher
100 slow bicycles
25 scap push ups
1 min IT stretch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(13) 1 or 2
bench/strict week 4 deload 3x5@
40,50 & 60% of one rep max
deadlift 5x1 light weight form work
ft squat 5x1 w/2 sec pause

Fitcamp
200 m climbers
400m run
50 db pp
40 ground to oh
30 v ups
20 walkouts
10 rev burpees
400m run
200 m climbers

Metcon
Amrap 9
15 lunge ft rack 95/65
10 step ups/box jumps
5 ttb/ttp

Metcon-comp
Amrap 9
15 oh lunge 115/75
10 burpees over the bar
5 ttb

Finisher
40 leg raises
25 w raise
1 min couch stretch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power(16)
bench/strict- pull chart week 3
deadlift-6x1
ft squat-3x5

Fitcamp
tabata 8rds 20 work 10 rest
row
rope slams
burpees
jump pull ups
jump rope
*200m farmers carry after each tabata

Metcon(16)
4rds
15 thrusters 75/55
25 abmat sit-ups
35 du's or su x3

Metcon-comp(16)
4rds
12 thrusters 105/75
24 ghdsu
48 du's

Finisher
1 min sh distraction
25 band pull aparts
100 flutter kicks

Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

OHS triples from floor (15 mins )
3-3-3-3 reps
-practice the OHS set up from the floor
-add weight each round if form allows
-2-3 mins rest between

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

AFAP (As Fast As Possible)
5 rounds for time of
12 Hang Power Clean & Jerks 50/35kg
9 Thrusters 50/35kg
6 Power Snatches 50/35kg