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Competition 01-01-17

January 2, 2017

*Limited hours today. Classes at 9:30 and 12:00 only.

Metcon

25 Minute AMRAP
30 Burpees
40 Sit Ups
50 Thrusters 35/45

Accessory

5x250M row easy rest 1 minute between each
rest to recovery then 500M row for time

Skill

EMOM for as long as possbile
2 Squat Snatch with pause in the bottom of second rep start at 60% and increase

Recovery 

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Tuesday 1/3/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds Strict Pull-Ups
[even] :30 seconds Strict Push-Ups

Metcon

Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under
1 Minute Rest
Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under

Strength

Strong Effort Power Clean + Front Squat + Jerk

Gymnastics

10x60s
5 Weighted Pistols alternating legs each round then straight set parallette HSPU
*Scale to deficit HSPU or regular kipping HSPU
if needed 

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 1/4/2017

Strength

Front Squat
5-5-5-5-5

Metcon

5 rounds for time
30 Air Squat
15 T2B

Gymnastics 

6x90s
1 Strict MU + Straight Set Kipping MU

Accessory 

for time
30-20-10
Row for calories
Kipping HSPU

Skill

10x60s
2 TnG Power Cleans
20′ HSW

Recovery 

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 1/5/2017

Skill

EMOM for 10 Minutes

2 Power Clean + 1 Jerk

Metcon

Open Workout “13.2”

AMRAP in 10 Minutes

5 Shoulder to Overhead 115/75lb
10 Deadlifts 115/75lb
15 Box Jumps 24/20″

OR

If you need a recovery day:

8x180s

400m Run
Record the time of each run

Friday 1/6/2017

Strength

Deadlift
5-5-5-5-5

Metcon

“Heavy Helen”

3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups

Accessory

On The Air Assault
100 Calories for time
4 Burpees EMOM

Skill

20x60s
[odd] Straight set strict wall facing HSPU
[even] Straight set bulgarian split squat alternating legs each round

Gymnastics

10×5 Strict Toes-to-Bar

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog

Saturday 1/7/2017

Metcon

Every 4 Minutes for 4 rounds
1 minute rest between rounds
40 Wall Ball Shots 20/14lb to 10″
Max Reps Burpee Box Jumps 24/20″

Strength

Every 2 Minutes for as long as possible
[odd] Power Clean 185/135 lb
[even] Push Jerk 185/135 lb

start with 2 reps at each station and increase by 2 reps each round

Skill

7 Rounds for time
10 Strict HSPU
2 Rope Climbs

Gymnastics

10 Minute AMRAP
Bar Muscle Ups*
*20 Double Unders EMOM

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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