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Competition 02-13-2017

Monday 2/13/2017

Skill

EMOM for 10 Minutes
Power Clean + Hang Power Clean

Metcon

AMRAP in 12 Minutes
10 Push-Ups
15 Sumo Deadlift High-Pull 95/65lb
200m Run

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×2 @ 80
1×2 @ 86
1×2 @ 92

Gymnastics

AMRAP in 8 Minutes
2 Muscle Ups
6 Strict HSPU
20 Double Unders

Accessory

10x90s
straight set of strict pull-ups + straight set of strict ring dips

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

Tuesday 2/14/2017

Skill

EMOM for 10 Minutes
1 Squat Clean Thruster

Metcon

3 rounds for time
400m Run
100 Double Unders
50 Air Squats

Strength

Deadlift 10RM then 1RM

Gymnastics 

10x120s
15 Calorie Row + Straight set of Bar Muscle Ups 

Accessory

12x30s
10 Wall Ball Shots 20/14lb 10/10′

Recovery 

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

Wednesday 2/15/2017

Gymnastics

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

Metcon

6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees

Strength

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

Skill

5 pegboard ascents
rest as needed between reps

Accessory

12x90s
60s Row for calories :30s rest

Recovery

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

Thursday 2/16/2017

Strength

Deadlift
2-2-2-2-2

Metcon

AMRAP in 10 Minutes
20 Kettlebell Snatches 24/16kg
15 Box Jumps 24/20″

OR
If you need a Recovery day:

Recovery

On the Concept 2 Rower
Perform the
1:40/:20 …9 program
this is 9 total rounds with 2 minutes rest after the 5th round

February 17, 2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

Metcon

4 rounds with 90 seconds at each station

[odd] Clean and Jerk 135/95lb
[even] Rest

Gymnastics 

2-4-6-8-10
Muscle Ups*
*12 Dumbbell Suitcase Walking Lunge Steps before each set of Muscle Ups 50/35lb

Strength

5RM Front Squat

Accessory

For time
50 Strict HSPU

Recovery

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

Saturday 2/18/2017

Metcon

For time
100 Wall Balls 20/14lb to 10’/9′
75 Kettlebell Swings 32/24kg
50 Double Dumbbell Step Ups 50/35lb to 24/20″

Skill

AMRAP in 10 Minutes
15 Toe-To-Bar
10 Left Arm Snatches 50/35 lb
10 Right Arm Snatches 50/35 lb

Strength

EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing.

Gymnastics

 Tabata Handstand Walk for distance

Accessory

12x90s
60s Air Assault for calories :30s rest

 

 

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