SKILL DEVELOPMENT (10 Min)
Muscle Up Scaling Practice

WOD (35 min cutoff)

7 Rounds for Time:

7 HR Push Ups
7 Ring Rows
7 Box Jumps w/ step down
400 m run

If you finish before time runs out:
50 AB Mat sit ups
50 AB Mat extensions

COOLDOWN (5 min)
Stretch

SKILL DEVELOPMENT (10 min)
Clean
Jerk
Mid Hang

WOD (40 Min)
Sets on a two min interval:
Clean and Jerk 3 @ 45%, 3@ 55%, 3 @ 65% 1RM
2 Pos Clean (floor/Low hang) 2 @ 55%, 2 @ 60%, 2 @ 65%
Push Jerk 3X3 @ 65%
Clean Pull 3X5 @ 105%
Clean DL 3X5 @ 115 %

1X20 Low Bar Back Squats @ 70% 1RM
Go up 5% from last week if you completed this successfully last week.
Breathe in-between each rep for three breaths.
Benefits:
Teaches you to handle heavy loads over time, teaches you to take in oxygen under load, increased hormonal response, mental toughness.
Next week we will increase the weight if you make it to 20. The weight will stay the same if you hit between 15-19, and you will drop the weight if you get 14 or below.

COOLDOWN (5 min)
Stretch

SKILL DEVELOPMENT (10 min)

Accumulate 1 min ea:

Straddle
Hollow Rock
Elbow Lever

WOD (30 min)
Low Bar Back Squat w/Chain (Dynamic Effort)
10 X 2 @ 55% 1RM + Chain on the 2 min interval

Then:
10 min Tempo Run
Run 200 walk 200 for distance

COOLDOWN (5 min)
Stretch

SKILL DEVELOPMENT (10 min)
Scaled Muscle Up
Bkwd/Fwd Lever

WOD (20 min)
12 Min Cutoff
100 Double Unders
10 Pull Ups
10 Ring Dips
80 Double Unders
8 Pull Ups
8 Ring Dips
60 Double Unders
6 Pull Ups
6 Ring Dips
40 Double Unders
4 Pull Ups
4 Ring Dips
20 Double Unders
2 Pull Ups
2 Ring Dips

MIDLINE (10 min)
4X
10 Weighted Side Bend
10 Lying Leg Raise
10 Standing Twist with Plate

COOLDOWN (5 min)
Stretch

An excellent example of an "L-sit" on rings.

WARMUP/MOBILITY (10 min)

SKILL DEVELOPMENT (10 min)
Accumulate one minute each of:
Handstand against wall
L-Sit
Gymnastic Kip

WOD (30 Min)
Alternate On a 2 Min Interval 3X (12 min tot):
Bench ME @ 80%
Weighted Pull Up ME @ 80%

Then
Interval MetCon
3 X 2:2 AMRAP (10 min)
15 Kettle Bell Swings 55/35
12 Wall Ball 20/14
9 Toes to Bar

COOLDOWN (5 min)
Stretch

SKILL DEVELOPMENT (10 min)

Accumulate 1 min ea:

Straddle
Hollow Rock
Elbow Lever

WOD (30 Min)
On the 2 minute interval:
Clean and Jerk 3X1 @ 70%
Front Squat 3X3 @ 80%
Clean Pull 3X3 @ 105%
(Percentages based off max clean)

Then:

6 min AMRAP
200 m run
20 Air Squats
200 m run
20 Push Ups (HR)

COOLDOWN (5 min)
Stretch

Jaime @ 145

Chris @ 175
20120514-113019.mov

SKILL DEVELOPMENT (10 min)
Scaled Muscle Up
Bkwd/Fwd Lever

WOD (30 min)
Sets on the 2 min interval: (15 min)
Snatch Press Behind the Neck 2X3 (bar/light)
Snatch 3X2 @ 70% 1RM (scale w/power snatch)
Snatch Liftoff 2×2 @ 115% 1RM(snatch)

Then:

8 min AMRAP
3 Deadlifts @ 80% 1RM
6 Dips
20 Double Unders

COOLDOWN (5 min)
Stretch

SKILL DEVELOPMENT (10 min)
Accumulate one minute each of:
Handstand against wall
L-Sit
Gymnastic Kip

WOD (30 min cap)
3X for time:
Row 1K
8 HSPU
16 Pistols alternating legs

MIDLINE (10 min)
4X
10 TTB
10 Good Mornings
10 Cherry Pickers

COOLDOWN (5 min)
Stretch