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Competition 04/23/2017

Monday 4/24/2017

Skill

EMOM for 10 Minutes
1 Hang Squat Clean + 1 Squat Clean

Metcon

AMRAP in 10 Minutes
2-4-6-8-10…
Medicine Ball Cleans 30/20lb
1-2-3-4-5…
Burpees

Strength

4RM Push Press

Gymnastics

8x90s
Straight set of kipping HSPU + Straight Set SHSPU
[You can come off the wall between kipping and strict but transition should be quick]

Accessory

for time
21-15-9
Power Snatch 115/85lb
Ring Dip

Tuesday 4/25/2017

Accessory
10×3
Strict Chest to Bar Pull-Ups

Metcon

In front of a clock set for 12 minutes:

1 minute of Double Unders
1 minute of Two Arm Dumbbell Suitcase Lunges 50/35lb
2 minutes of Double Unders
2 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
3 minutes of Double Unders
3 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb

Strength

3×10
Deadlift 80% or add 5-10lb from 4/14

Skill

Row 2K then 5 rounds of 30s on 30s off for for max 500m pace rest between efforts

Gymnastics 

EMOM for 10 Minutes
[odd] 30s of Rope Climbs work on speed
[even] 3 Thrusters starting at 60% and working up to a strong effort 3RM

Wednesday 4/27/2017

Skill

10 rounds
20 seconds Hollow Rock or Hold
20 seconds Super Man Hold
20 seconds rest

Metcon

Starting at 0:00

For time
400m Run
50 Air Squats

Starting at 5:00

For time
100 Air Squats
1000m Run

Strength

Back Squat
4×4 75%
3×3 80%
2×2 85%

Gymnastics

AMRAP in 4 Minutes
25 Calorie Row
Max Reps Bar Facing Burpee

Rest 1 Minute

AMRAP in 4 Minutes
25 Calorie Row
Max Reps Muscle Ups

Rest 5 minutes and repeat

Accessory 

7x60s
10 GHD Sit-Ups
**[If you have never done this volume of GHD sit ups only do 5 minutes rather than 7]

Thursday 4/27/2017

Skill

EMOM for 10 Minutes
2 Split Jerks

Metcon

30-20-10
Kettlebell Clean & Push Press 32/24 kg
Box Jump 24/20″

OR
If you need a Recovery Day

Recovery

10×3 Minutes
400m Row
Use first 2 as warm up, record the time of each

Friday 4/28/2017

Strength

10×1
Deadlift

Metcon

AMRAP in 7 Minutes
10 Power Cleans 135/95lb
20 Push-Ups

Gymnastics

For time
12-9-6
Strict Muscle-Up
15-12-9
Burpee Box Jump all the way over

Skill

1 Mile Run on True Form

Accessory

EMOM for 10 Minutes
Straight Set Strict Deficit HSPU 4.5/3″

Saturday 4/29/2017

Metcon

AMRAP in 20 Minutes
5 Squat Snatch
10 Toes-to-Bar
15 Bar Facing Burpees

Gymnastics

3 Rounds for time
400m Run
7 Bar Muscle Up

Strength

7 RM OHS

Accessory

E2MOM for 10 Minutes
1 legless rope climb + 1 rope climb
[if you are unable to complete a round turn into an AMRAP for the remainder of the 10 Minutes]

Skill

For time
10×5 Power Snatch 95/65lb
(All sets must be unbroken sets of 5)

 

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