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Competition 01-09-17

Monday 1/9/2017

Skill

Tabata Hollow Rock
1 Minute Rest
Tabata Arch Hold
1 Minute Rest
Tabata Plank Hold

Metcon

AMRAP in 10 Minutes
30 Double Unders
15 Hang Power Cleans 115/85lb

Strength

Week 1 of 6 week cycle
Back Squat
2×10 @ 60%,70%
3×2 @80,86,92%

Accessory

6x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Gymnastics

EMOM for 10 Minutes
1-3 Muscle Ups then 10-20′ HSW
*Goal is 3 and 20″ every round

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/10/2017

Strength

EMOM for 10 Minutes
1 Squat Clean

Metcon

6 rounds for time
12 KB Swings 32/24kg
6 front squat 185/135lb

Skill

EMOM for as along as possible
Hang Squat Snatch + Pause in the bottom of overhead squat

Gymnastics 

10x60s
3 kipping HSPU then straight set strict HSPU

Accessory

Row 2K Easy

Recovery

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

Wednesday 1/11/2017

Accessory

6×3 Strict Weighted Pull-Up

Metcon

3 rounds for reps with 90 seconds at each station

Toes to Bar
Wall Ball Shots 20/14lb 10/9″
Row for Calories

Strength

Deadlift
1×2 @ 80%
1×2 @ 86%
1×2 @ 92%

Skill

EMOM for 10 Minutes
1 Power Snatch then
30x15s
1 Power Snatch

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-7.5lb to your body weight if you completed 2+ per minute last week

Recovery

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

Thursday 1/12/2017

Skill

EMOM for 10 Minutes
30 seconds HSPU

Metcon

AMRAP in 15 Minutes
9 Push Press 115/75lb
12 Lunge Steps 115/75lb
15 Lateral Burpees over the Bar

OR 

If you feel like you need a recovery day:

Recovery

On The Air Assault*
5 Rounds of
2 Minutes Easy
1 Minute Hard

*If the Assault Bike is being used you can do this on a rower instead.

Friday 1/13/2017

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

Metcon

AMRAP in 8 Minutes

Deadlifts 225/155lb*
10-15-20-25-30-35…
*15 Box Jumps after each set 24/20″

Strength

Front Squat
3×7 @ 60%,70%
3×1 @75,80,85%

Gymnastics

20x60s
[even] Straight set strict toe-to-bar
[odd] straight set strict ring dips

Accessory

On the Concept 2
100 Calories for time*
*4 Lateral burpees over the erg EMOM

Recovery

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

Saturday 1/14/2017

WOD

AMRAP 20 Minutes
10 Pull-Ups
15 Push-Ups
20 Squats

Skill

EMOM for 10 Minutes
30s Straight set Lateral Burpee Box Jump Over 24/20″

Gymnastics

10x60s
2 Power Cleans ~ 80% of 1RM followed immediately by a straight set of kipping HSPU (work on decreasing your time per rep while still reaching full extension, use a 3″ line with a partner if possible.)

Strength

Working from low blocks if available*

3×1 Squat snatch w pause in bottom of OHS position(no saves). Use an EMOM clock and add a minute rest for every weight change. Add an additional minute rest for any missed attempt or weights above 90% of your 1RM.
*If you don’t have blocks work from the hang. 

Accessory

5×15 Weighted Hip extension

Recovery

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

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