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Competition 05-01-17

Monday 5/1/2017

Strength

Front Squat 2RM

Metcon

AMRAP in 7 minutes
10 Deadlift 205/145lb
20 Air Squats

Gymnastics

For time
100 Pull-ups

Skill

EMOM for as long as possible
1 Squat Snatch
starting at 60% and working up to a max for the day

Accessory 

Row 2K then 5 rounds of 30s on 30s off all out

Tuesday 5/2/2017

Skill

Two rounds of Tabata Alternating between

Double Unders
L-sit or L-hang

Metcon

3 rounds for max reps
2 minutes Row for Calories
2 minutes Burpee Pull-ups
2 minutes Rest

Gymnastics

For time
24-18-12 GHD Sit-ups
12-9-6 Muscle ups

Strength

EMOM for 10 Minutes
2 Squat Clean & Jerk
Start at 60% and work up to 80-85%
Rest 2 minutes then
E90s for as long as possible
1 Squat Clean & Jerk increasing

Accessory

1 mile run on true form then 5 rounds of 30 seconds all out 30 seconds easy

Wednesday 5/3/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

3 rounds for time
20 Jumping Lunges
30 Alternating Dumbbell Snatches 55/40lb
400m Run

Gymnastics 

For time
12-9-6-3
Bar Muscle ups
Two Arm Dumbbell Power Clean 50/35 lb

Strength

2RM Deadlift

Accessory

EMOM for 10 Minutes
Straight set of alternating pistols

Thursday 5/4/2017

Skill

EMOM for 10 Minutes
Straight Set Kipping Pull-Ups

WOD

For time
21-15-9
Thruster 95/65lb
Push-Up

OR
If you need a recovery day

Recovery 

Air Assault 5K
rest as needed then
10 Rounds of 30 seconds all out 30 seconds easy
*[make sure to pull the bike outside if you are doing this during class instruction] 

Friday 5/5/2017

Skill

EMOM for 10 Minutes
1 Squat Clean
start at about 60% and work up to a 1RM for the day over the 10 minutes.

Metcon

7 rounds for time
10 Box Jumps 24/20″
15 Medicine Ball Sit-Ups 20/14lb
100m Run

Gymnastics

AMRAP 7 minutes
Burpee Strict Muscle Ups
[scale to burpee kipping muscle ups on ring or bar if needed]

Strength

3RM Back Squat
**[Use two spotters or make sure you are comfortable ditching behind you!!]

Accessory

For time
2k Row

at 10:00

for time
30 Deficit HSPU 4.5/3″

Saturday 5/6/2017

Metcon

60 Wall Ball Shots 20/14lb to 10/9′
500m Run
40 Burpees
500m Run
60 Kettlebell Swings 32/24kg

Strength

EMOM for as long as possible
1 Overhead Squat working up to max for the day.

Gymnastics

“Nasty Girls”
3 Rounds for time
7 Muscle Ups
50 Squats
10 Hang Power Cleans 135/95 lb

Accessory

8x60s
10 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]

Skill

3 attempts at max set of strict HSPU
Rest to recovery between sets.
[scale to strict push-ups if needed]

 

 

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