Wednesday

Gymnastics

Strict Muscle up: Accumulate 10 Reps

  • Use a spotter

  • or accumulate 20 Strict Pull-ups and 20 strict dips

+

Conditioning

For Time:

10-9-8-7-6-5-4-3-2-1

Squat Cleans 135/95#

Toes to Bar

Mandy Drummond
Tuesday

Olympic Weightlifting

Hang Snatch: Work to Heavy Single

+

Strength Training:

Tempo Front Squat: Build to heavy triple

  • 33X1 Tempo

+

Accessory work

  1. Supinated Bent Over Row: 10 Reps x 3 sets

  2. Single Arm Overhead Walking lunge: 10 Steps/arm x 3 sets

Mandy Drummond
Monday

Conditioning:

For Time

25 Burpees

400m Run

35 Pushups

400m Run

45 Walking Lunge Steps

400m Run

90 Air Squats

400m Run

45 Walking Lunge Steps

400m Run

35 Pushups

400m Run

25 Burpees

+

Gymnastics

Skin the Cat: 3-5 reps x 3 sets

Mandy Drummond
Saturday

For time With a Partner, Switching every minute

2k Row

100 Box Step Overs 16/12kg Kbs in each hand

1 Mile Sled Drag 90/65# on top of sled

Mandy Drummond
Friday

A. Your Welcome

Bench Press: 10 minutes to find a heavy single

then

Drop to 60% of single found above and perform 1 set of max reps

B. Conditioning

5 Rounds

3 min AMRAP, 1 min Rest btw rounds

3 Toes to Bar

6 KB Swings 24kg

9 Air Squats

Mandy Drummond
Thursday

A. Strength Training:

Double KB Single Leg DL: 8/side x 4-5 sets, Across

+

B. For Time:

100 Double Unders

10 Burpee Pull-ups

80 Double unders

8 Burpee Pull-ups

60 Double Unders

6 Burpee Pull-ups

40 Double Unders

4 Burpee Pull-ups

20 Double unders

2 Burpee Pull-ups

*Pull-up Bar should be 6” higher than two handed reach

Mandy Drummond
Wednesday

A. Ring Muscle Up:

  • Accumulate 10 negatives from support to hang

B. MetCon

4 Rounds For Time

12 Front Squat 115/80#

200m Run

12 Shoulder to Overhead 115/80#

200m Run

Mandy Drummond
Tuesday

A. Olympic Lifting:

Halting Snatch DL + Hang Snatch: 2+1

5 sets building in weight

*Pause at knee

+

B. Strength Work

Double KB Front Rack Front Foot Elevated Split Squat: 5/side

x 5 sets

+

C. Accessory Work

  1. Barbell Roll-outs: 10 Reps

  2. Single Leg Glute Bridge: 5/side (foot on medal, 3s pause)

    x 3 sets

Mandy Drummond
Monday

25 minutes, As Many Reps As Possible

Minute 1: Ski for Calories

Minute 2: Box Jumps 24/20

Minute 3: Bear Hug Medball Lunge Steps 20/14

Minute 4: Strict Pull-ups

Minute 5: Rest

+

Accessory Work

A1. Single Arm Hang: 20s/side x 3 sets

A2. Band Bent Over Row: 15 Reps x 3 sets

Mandy Drummond
Saturday

For Time, With a Partner

50 Bench Press 135/95

50 Cal Row

50 Toes to Bar

50 Cal Row

50 Toes to Bar

50 Cal Row

50 Bench Press 135/95

Mandy Drummond