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Competition 01-02-2018

Tuesday – 01-02-2018

Strength

4RM Front Squat

Weightlifting

Every 90s for as long as needed to make 3 reps at each weight

1 Slow pull-squat snatch

3 reps each at 65,70,75,80,85,90%

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 15 Minutes
20 Medicine ball squat cleans 20/14 lb
15 Medicine ball sit-ups 20/14 lb
10 Kettlebell Snatch 24/16 kg

Accessory

7×4 weighted strict pull-ups

increasing from last weeks 7×4

Wednesday – 01/03/2018

Strength

Bench Press
5×8 ~ 70%

Weightlifting

E90s for as long as needed

Squat Clean & Jerk
2 reps each at 60,70,80,90,95
then work up to a max for the day

 

Metcon

AMRAP in 10 Minutes

10 Deadlift 245/165 lb
20 Push-ups

Accessory

for time

3K row

5 Strokes with hard pressure EMOM

row with the damper between 8-10 record total time and cal/hr during hard effort go easy the first minute and increase intensity

Thursday – 01/04/2018

Skill

EMOM for 10 Minutes
2 Hang Squat Clean

Metcon

4 Rounds with 1 minute on each station
Wall ball shots 20/14 lb
Kettlebell Swing 32/24 kg
Air-assault for calories
Rest

or if you need a recovery day

On the Trueform Runner

warm up
3×4 Minutes 200M Run easy

workout

5×7 Minutes 600M Run

Record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort

cool down

1200M Run

Friday – 1/5/2018

Strength

Max effort deadlift

Weightlifting

3RM Overhead squat

Gymnastics

EMOM for 10 Minutes

Straight set of strict ring dips

Metcon

AMRAP in 20 Minutes
5 Chest to bar pull-ups
10 overhead walking lunge steps 45/35 lb plate
15 Box Jumps 24/20″

Accessory

500M Row for time

Saturday – 01/06/2018

Strength

3×6 front squat @ 84% of 1RM

Weightlifting

EMOM for as long a possible

1 Slow pull squat clean

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

20′ HSW

Metcon

AMRAP in 20 Minutes

3-6-9-12 …
Squat snatch 135/95 lb

200M Run after every round

Accessory

for time

20 Rope climbs

 

 

 

 

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