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Competition 01-16-17

Monday 1/16/2017

Strength

Front Squat
2-2-2-2-2

Metcon

12 minute AMRAP
1-2-3-4-5-6… Thruster 95/65lb
2-4-6-8-10-12… Dumbbell Snatch 50/40lb

Skill

EMOM for as long as possible
1 Squat Snatch + 1 Overhead Squat start at 60% and increase.
Get at least 10 reps in the 70-80% range

Gymnastics 

EMOM for 15 Minutes
1-3 strict MU

Accessory

7x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Recovery

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

Tuesday 1/17/2017

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Chest-to-Bar Pull-Ups
[even] :30 Seconds of Double Unders

Metcon 

10 rounds for reps of the following
:40 Seconds Lateral Burpee Box Jumps 24/20″
:20 Seconds Rest

Strength

EMOM for as long as possible
1 Squat Clean + 2 Front Squat 60% and increase get at least 10 reps in the 70-80% range

Gymnastics

50 Kipping HSPU for time 

Accessory

3×15 GHD Sit ups with vest 20/14 lb

Recovery

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

Wednesday 1/18/2017

Strength

Deadift
2-2-2-2-2

Metcon

For Time
50 KB Swings 32/24kg
50 Sit Ups
50 Push Ups
50 Sit Ups
50 KB Swings 32/24kg

Gymnastics

EMOM for 10 Minutes
20 Double Unders + Straight Set Muscle Ups

Skill

3 Minutes Max Calories on the Assault Bike

Accessory

10×3 Strict Ring Dip with 3 second hold in the bottom of each dip

Recovery

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

Thursday 1/19/2017

Strength

1 RM Hang Squat Clean

Metcon

AMRAP in 7 minutes
5 Push Press 115/85lb
15 Air Squats

OR

if you need a Recovery Day:

Recovery

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

Friday 1/20/2017

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Metcon

3 Rounds for Max Reps with 2 minutes at each station

Wall Ball Shots 20/14lb to 10/10′
Row for Calories
Rest

Strength

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

Gymnastics

10x60s
Strict Deficit HSPU
Use a deficit you can perform at least 3-5 reps per round

Accessory

for time
50 Strict Pull-Ups

Recovery

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

Saturday 1/21/2017

Metcon

AMRAP in 18 Minutes
3-6-9-12-15-18…
Clean and Jerk 155/105lb*
*50 Double Unders after each round

Strength

2 Rep Max Squat Snatch*
Does not need to be touch and go, but follow yourself quickly for the 2nd rep

Gymnastics

6×120:
15/10 Calorie Air Assault then straight set of Bar MU

Skill

10 Rounds
40s Burpee Box Jump Over 24/20″*
20s Rest
*face the box for burpee and jump

Accessory

For Time
1-2-3-4-5-6-7-8-9-10 Unbroken Kipping Pull-Ups
You must drop off the bar after every set. If you can not do large sets of unbroken pull-ups change the rep scheme to 1-2-3 and do 5 rounds of this for time.

Recovery

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

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