| Day | Movement Class |
Exercises | Priority |
| Monday | W | Snatches | Task |
| Tuesday | – | – | |
| Wednesday | W | Deadlift | EMOM |
| Thursday | – | – | – |
| Friday | W | Double Unders Clean and Jerk |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MG | Double Unders Toes to Bar |
Task |
| Thursday | – | – | – |
| Friday | MG | Handstand Pushups Step Ups Sandbag G2OH |
Time |
| Saturday | MG | Kettlebell Swings Pullups Pushups Row Box Jumps |
Task |
| Sunday | – | – | – |
For time do 3 rounds of:
Results: 24:33
I have decided to add a single exercise section to one or two workouts per week for high volume tasks so we can work on stamina. I noticed that if I don’t do high volume double unders, rowing, kettlebell swings, kipping pullups, etc. for a couple of weeks I really have problems during workouts. Will also help to work on form when you can focus on just the one exercise.
Part A: For highest set of unbroken reps do 3 rounds of:
Part B: Then do 3 rounds of
Part C: Then do AMRAP in 15 minutes of
Results: Part A got 100 unbroken in the second round :). For part B used 115lbs/52kg which was not too heavy and was good for practicing form. For part C did 6 rounds plus 16 reps.
Every 3 minutes for 15 minutes (5 rounds) do
Then for time do:
Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts. For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P. Finished my version in 13:00.
A light day due to time constraints.
Take 20 minutes and work up to a 3 rep max of Power Snatches.
Then not for time do 3 rounds of:
Then not for time:
Results: For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg. For the last round had to break between reps so not technically a 3 rep max.