12.13.17

A. Conditioning

For reps
4 rounds
1 minute medball sit ups 20/14
1 minute medball squat cleans 20/14
1 minute medball twists 20/14
1 minute rest
*Score each movement individually

B. Skill

Ring Muscle Up

Muscle Up Progression

2 sets
1. False grip chest to ring pull ups (Keep rings close)
5 reps
2. Supinated/Pronated dead hang hold
Supinated For 10 seconds, Pronated for 5 seconds
3. False grip isometric hold 5-10 seconds (keep rings close to chest)
30 seconds
4. Ring Dips (maintain hollow body)
30-45 seconds
5. Muscle Ups with Feet on box (finish at bottom of dip, do not lock out
45-60 seconds
6. Jumping Muscle Ups (rings just above head)
3-5 reps

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12.11.17

A. Olympic Lifting

Every other minute for 12 minutes
3 Position Power Snatch
High Hang/Above Knee/From Ground
*Complete without dropping bar
-increase weight here as needed-
*Record heaviest weight

B. Conditioning

10 minute AMRAP
10 cal row
10 Right Arm DB Push Press 35/25
10 Left Arm DB Push Press 35/25
10 K2E
*Coaches Challenge 50/35 DB & T2B

C. Core Accessory

“Durante Core”
5 rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Seconds Hollow Hold
-1 minute rest-
*Challenge here is to not let heels and shoulders touch the ground for the duration of the sequence

12.7.17

A. Skill
EMOM for 12 minutes
-1 rope climb/2 rope stand ups
-10 squats

B. Conditioning
5 rounds
1 minute burpees
1 minute KB SDHP 70/53
1 minute plate overhead walking lunges 35/25
1 minute rest

C. Core Accessory
4 rounds
10 AB Wheel
10 Heel to Heaven
10 seconds L-Sit Hang

D. Strength Accesory
3×8 Barbell Bent Over Rows
3×8 Barbell Shrugs

12.6.17

A. Skill

2 rounds
2 minute AMRAP Wallballs 20/14
– Rest 1 minute –

2 minute AMRAP Thrusters 45/35
– Rest 1 minute –

*Record each round

B. Conditioning

For time:
1000m row
20 Med ball sit ups 20/14
500m row
20 Med ball sit ups
250m row
20 Med ball sit ups
100m row
20 Med ball sit ups

*Coaches challenge GHD sit ups

C. Strength Accessory

1. Bench Press 3×8
2. 5 rounds
10 Single Arm DB Upright Row
10 Single Arm DB Shoulder Press

12.5.17

A. Olympic Lifting

Every Minute on the minute for 12 minutes
3 Hang Power Clean
-increase weight here as needed-
*Record heaviest weight

B. Conditioning

25-20-15-10-5
Burpee Box Jumps 24/20
Dumbbell Snatch, alternating 50/35

Scale
10-9-8-7-6-5-4-3-2-1
Burpee Step Ups 20
Dumbbell Snatch, alternating 35/25

C. Olympic Lifting Accessory

1. 3×8 Barbell Good Mornings
2. 5×3 Snatch High Pulls
3. 3×8 Snatch Deadlift