MONDAY
 
Gymnastic Stength Week 2:
Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.
(Coach Note: make sure 3 max gymnastics sets are fit in through out the session.
Not in a row at start but spaced out as 5 mins rest minimum is essential between each set.)
Deadlift 5 x 3
WOD:
Team WOD
10 x 25m Medicine ball relay
100 double squat wall balls
50 burpees – Medicine ball must be held over head by partner.
25 Medicine ball thrusters
Note: if medicine can not touch the ground or both partners must run 25m extra
 
TUESDAY
Gymnastic Stength Week 2:
Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.
(Coach Note: make sure 3 max gymnastics sets are fit in through out the session.
Not in a row at start but spaced out as 5 mins rest minimum is essential between each set.)
C&J 5 x 2
 
WOD 21-15-9
Power Clean
Box Jumps
RX 50/30kg
RX+ 60/40kg
Sc 40/20kg

Wednesday:
Gymnastic Stength Week 2:
Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.
 
Bar Muscle up Skills:
Working on bar turnover
 
WOD 1,2,3 & 4
Mins 0-3
Max effort kipping pull ups unbroken (scaled is total reps in time)
Mins 3-6
Max unbroken Double unders (scaled is total reps in time)
Mins 6-9
Max Unbroken toes to bar (Scaled is total reps in time)
Mins 9-12
Max HSPU total in time. (scaled is press ups)
(All 3 wods Marked individually with score. )
 
THURSDAY
Gymnastic Stength Week 2:
Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.
(Coach Note: make sure 3 max gymnastics sets are fit in through out the session.
Not in a row at start but spaced out as 5 mins rest minimum is essential between each set.)
OH S 5 x 3
WOD:
25 BEAR COMPLEX for time
EMOTM 1 Wall walk (Chest on Floor, chest to wall, back to chest to floor)
RX 40/20kg
RX+ 50/30kg
 
Friday:
Gymnastic Stength Week 2:
Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.
(Coach Note: make sure 3 max gymnastics sets are fit in through out the session.
Not in a row at start but spaced out as 5 mins rest minimum is essential between each set.)
Power snatch 5 x 3
5 Sets:
25m Sled Push
RX @ 1/3 Body weight
RX+ 1/2 Body weight
2-3 Mins rest between each set.
 
Saturday
10am Class:
3 Rounds:
Max effort Pull ups
Max effort Press ups
2 Mins rest between each round.
 
Kettlebells skills.
6 mins – Teach Kettlebell clean & Jerk
3 x 5 each side Kettlebell Clean and Jerk.
WOD:
100m Run
20 Slam ball thrusters
20 Ball slams
20 sit ups
10 Slam ball thrusters
10 Ball slams
10 Sit ups
5 Slam ball thrusters
5 Ball slams
5 Sit ups
 
11am Class
Gymnastic Stength Week 2:
2,1,1  (Set 1 – 2 reps, Set 2 -1 Rep, Set 3 – 1 rep. Push & Pull.)
(Coach Note: make sure 3 max gymnastics sets are fit in through out the session.
Not in a row at start but spaced out as 5 mins rest minimum is essential between each set.)
Snatch grip Deadlift 5 x 3
“Jag 28“
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.