Saturday

For Time, With a Partner

100 Power Cleans 135/95

*Buy in every set, 25 Double Unders. Only one person can work at each station at a time

2000m Run (Alternating 200s)

*Buy in every set, 15 KB Swings 24/32Kg. Only one person can work at each station at a time

Mandy Drummond
Friday

Gymnastics Training

Muscle Up Skill Work

  1. Low Ring Transition Work: 5-7 Minutes

  2. High Ring Strength Work: 5-7 Minutes

MetCon

4 Rounds For Time

12 Chest to Bar Pull-ups

12 Single Leg Squats, Alternating

6 Burpee Box Jump Overs 30”/24”

Mandy Drummond
Thursday

Olympic Lifting

Power Clean + Power Jerk: 2+1 x 5 sets Building

Strength Work

Barbell Back Rack Reverse Lunge: 10 Reps alt x 4 sets, across

Accessory Work

  1. Uneven Carry: Farmers + OH, 50’/side x 3 sets

  2. Low Band Face Pull: 12 Reps x 3 sets

Mandy Drummond
Wednesday

Strength Training (Squat Cycle)

2 Front Squat + 4 Back Squat

Every 2:30 x 5 Sets

work with 75-80% of 1RM Front Squat for all sets

+

For Time

21-15-9

Thruster 95#/65#

Deadlift 225/155#

*Courtesy of CrossFit.com

Mandy Drummond
Tuesday

Conditioning

8 Rounds of

2 minutes ON/ 1 Minute OFF

200m Run

Max reps Box Jumps 24”/20”

OR

Max Reps Bar Inverted Rows (Feet Elevated)

Alternate Movements Every Round

Score is total reps Across 8 Rounds

+

Gymnastics Core Work

Single Leg Strict Toes to Bar: 10 Reps x 3 sets, Alternating Legs

Mandy Drummond
Monday

Gymnastics

10 Minutes Every Minute on the Minute

Perform 1-5 Strict Handstand Pushups

*If no sHSPU are able to be performed, can either perform box HSPU, or Wall Walks in Place

+

Every 3 minutes x 5 Rounds

20 Wall Balls 20/14#

15 V-ups

10 Hand Release Push-ups

Mandy Drummond
Saturday

Team of 2

30 Minutes for as many calories as possible

90 Seconds on/ 90 seconds off

9 Deadlifts 155/105

6 Hang Power Cleans

3 Bar Facing Burpees

AMRAP Cals on rower

Mandy Drummond
Friday

Gymnastics Strength

A1. Strict Pronated Pull-ups: 5-7 Reps x 5 sets

A2. Banded Lat Pull-down: 30s AMRAP 2020 Tempo x 5 sets

+

MetCon

For Time

20-15-10

Knees To Elbows

50 Double Unders After each set

Rest 3 minutes

40-30-20

Abmat Situps

50 Double under After Each set

Mandy Drummond
Thursday

Olympic Lifting

Power Snatch: 1.1 Rest 10s Btw reps, Rest 90s btw sets

Pause in the catch, working Across

+

Strength Work

Snatch Grip RDL

4 Reps x 4 sets

31X1 Tempo, Pause just below knee

+

Accessory Work

C1. Uneven Carry: Front Rack + OH: 100’/side x3 sets

C2. Single Arm DB High Pull: 8/side x 3 sets

Mandy Drummond
Wednesday

Squat Cycle

Perform 1 Set Every 3 Minutes x 4 sets

3 Front Squats + 6 Back Squats

70-75% of Front Squat, Across all sets, Increase from last week

+

MetCon

For Time:

200m Sled Drag 90/75# on the sled

20 Power Snatch 115#/80#

400m Run

40 Power Clean 115#/80#

Mandy Drummond