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Competition 01-08-2018

Monday – 01/08/2018

Strength

7 RM Front Squat

shoot for 80% of your 1RM

Weightlifting

EMOM for as long as possible

1 Squat snatch with 2 second pause below the knees

Gymnastics

10 attempts at a max effort handstand walk

Metcon

AMRAP in 20 Minutes

25 squats
20 alternating dumbbell snatch 70/50 lb
15 burpees

Accessory

7×4 weighted strict pull-ups

increasing from last weeks 7×4

Tuesday – 01/09/2018

Strength

Bench Press 5×5 ~ 75%

Weightlifting

1RM Clean & Jerk

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

30 double unders
15 toe-to-bar

Accessory

for time

27-21-15-9

for time 27-21-15-9
row for calories
air assault for calories

Wednesday – 01/10/2018

Strength

6×4 Back Squat ~ 80%

Weightlifting

Max effort 3 position snatch

Full snatch + hang snatch from below the knees + hang snatch from above the knees

Gymnastics

EMOM for 10 Minutes

Straight set of kipping chest to bar butterfly pull-ups

Metcon

for time
21-18-15-12-9-6-3
Hang power clean 115/85 lb
Push jerk 115/85  lb

Accessory

EMOM for 10 Minutes

Straight set of strict HSPU

Thursday – 01/11/2018

Skill

5×3 Front Squat

Metcon

AMRAP in 15 Minutes

9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg

or if you need a recovery day

1 Mile run on the trueform

Friday – 01/12/2018

Strength

EMOM for 10 Minutes

Straight set of strict ring dips

Weightlifting

EMOM for 10 Minutes
hang snatch from above the knees + hang snatch from below the knees

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups

Metcon

AMRAP in 10 minutes

10-20-30-40-50…
Wall ball shots 20/14 lb 10/9′
100m run after every round

Accessory

for time

30 Power cleans 185/135 lb

Saturday – 01/13/2018

Strength

3×6 front squat 84% of 1Rm

Weightlifting

EMOM for 10 Minutes
1 Squat clean

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

Gymnastics

for time

75 Handstand push-ups

Metcon

AMRAP in 25 minutes

400M Run
90 seconds rest

Accessory

EMOM for 10 Minutes

1 legless rope climb

 

 

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