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Competition 02-06-2017

Monday 2/6/2017

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

WOD

10-1
Hang Squat Clean 115/85lb
Push Press 115/85lb

Strength

Deadlift
1×10 @ 60%,
1×10 @ 70%
1×2 @ 80%
1×2 @ 86%
1×2 @ 92%

Gymnastics

10x60s
1-4 Muscle ups then 6 suitcase dumbbell walking lunge steps 50/35 lb

Accessory

100 Calorie row then
each round for time
30 Calorie Row
90 Seconds rest
60 calorie row
3 Minutes rest
30 Calorie row

Recovery

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

Tuesday 2/7/2017

Skill

10×1 Wall Walk

Metcon

5 rounds for reps

1 Minute Row for Calories
1 Minute Dumbbell Burpee Deadlifts 50/35lb
1 Minute Box Jumps 24/20″
1 Minute Rest

Strength

5 rounds of
3x45s
1 Squat snatch
1x45s rest
start at 60% and increase

Gymnastics 

AMRAP In 5 Minutes
Burpee Muscle ups

Accessory

5 rounds
Max set strict neutral grip pull-ups
Rest 1 Minute
Max set strict ring dips
Rest 2 minutes between rounds

Recovery

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

Wednesday 2/8/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

AMRAP in 8 Minutes
2-4-6-8-10…
Medicine Ball Clean 20/14lb
Push-up

Strength

5 rounds of
3x45s
1 Squat Clean
1x45s rest
start at 60% and increase

Gymnastics 

10x60s
20 Double unders then straight set of kipping HSPU

Accessory

EMOM for 10 Minutes
10 Burpees

Recovery

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

Thursday 2/9/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds L-sit hold
[even] :30 seconds Plank hold

WOD

AMRAP for 15 Minutes
5 Strict Pull Ups
15 Kettlebell Swings 32/24kg
45 Double Unders

OR

If you need a recovery day

Recovery

On the rower
5 Rounds of
2 Minutes Hard
1 Minute easy for calories
1 minute rest

Friday 2/10/2017

Strength

Front Squat
10-10-10

Metcon

For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb

Skill

AMRAP in 8 minutes
10 Kipping HSPU
5 Power Snatch 135/95lb

Gymnastics

10x60s 20 Double unders then straight set of bar muscle ups

Accessory

AMRAP In 5 Minutes Burpee Bar Muscle ups

Recovery

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

Saturday 2/11/2017

Metcon

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb

Rest 2 minutes

AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar

Strength

5 rounds of
3x45s
1 Split Jerk
1x45s rest
start at 60% and increase

Skill

Every 6 Minutes for 30 Minutes*

for time
15 Calorie Air Assault
30 Calorie Row

*use the first two as warm up

Gymnastics

AMRAP in 10 Minutes
5 Strict Def HSPU 4.5/3″
10 Alternating Pistols 

Accessory

10x60s 20 double unders then straight set of chest to bar pull-ups

Recovery

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

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