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Competition 05-08-2017

Monday 5/8/2017

Accessory

EMOM for 10 Minutes
[odd] :30s Toes-to-bar
[even] :30s Plank hold

Metcon

5 Rounds for reps with one minute on each station
Row for Calories
Double Unders
Two Arm Dumbbell Hang Squat Cleans 50/35lb
Rest

Strength

Every 90s for as long as possible
20 double unders then 1 Squat clean working up to a max for the day

Skill

20x60s
[odd] 30s on Ski-erg for calories
[even] 40s of bar facing burpees

Gymnastics 

3 attempts at max set of Strict Muscle Ups
Rest to recovery between sets.
[scale to 3 max sets of strict false grip ring pull-ups and strict ring dips if needed]

Tuesday 5/9/2017

Strength

8×2
Deadlift

Metcon

AMRAP in 8 Minutes
6 Burpees to a plate 45/25lb
12 Overhead Walking Lunge steps with a plate 45/25lb

Gymnastics 

For time
500m Row
30 HSPU
Rest 60s
30 HSPU
500m Row

Skill

5×1 Squat Snatch 85% with pause in bottom of OHS
work up to 85% and then hit 5 reps at this weight. Feel free to go up if you’re feeling good after the 5 reps.

Accessory 

for time
50 Wall Ball Shots 30/20 10/10′
25 GHD Sit-ups
400M Run on Trueform

Wednesday 5/10/2017

Skill

10×1 Lunge Kick to Max Freestanding Handstand Hold OR Handstand Walk Practice

Metcon

AMRAP in 3 minutes of:

3 Hang Power Clean 155/105lb
6 Push-ups
9 Box Jumps 24/20″

Rest 1 minute. Repeat for a total of 5 cycles

Strength

5×1 Split Jerk with pause in receiving position at 85%
Work up to 85% and hit 5 singles at that weight.

Gymnastics 

For time
500m Row
10 Bar Muscle Ups
rest 60s
10 Bar Muscle Ups
500m Row
[scale to 15 C2B if needed]

Accessory

12×60
[odd] 8 DB Snatch 65/45lb
[even] Straight Set of kipping ring dips*
*sub bar dips or banding strict ring dips if needed.

Thursday 5/11/2017

Skill

Back Squat
10-10-10

Metcon

AMRAP in 10 Minutes

200M Run
30 Alternating One-Arm Dumbbell Clean & Jerks 55/40 lb

OR
If you need a Recovery Day

Recovery 

Every 5 Minutes for 4 Rounds
800m Run

Friday 5/12/2017

Gymnastics 

5×1 Legless Rope Climb starting from seated position if possible
*Practice the speed and efficiency of your regular rope climbs if you are not ready for legless.

Strength  

5RM Front Squat

Metcon 

for time

30 Heavy Power Cleans ~80%

Accessory

EMOM for 10 Minutes

Straight set of alternating pistols.

Skill 

15-12-9
Ring Muscle Up
One-Arm Dumbbell Overhead Squat 50/35lb

Saturday 5/13/2017

Metcon

5 Rounds for time

5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run

Strength

10×1 Back Squat with pause in bottom

work up to a max for the day
**Use two spotters or make sure you are confident in ditching the bar backwards safely

Gymnastics

EMOM for 20 Minutes

[odd] Straight Set of kipping chest to bar pull-ups
[even] Straight set of kipping HSPU

Accessory

12 Rounds for time w/ vest 20/14lb
12 Air Squat
50′ Sprint
**perform outside. 50′ is to the wall.

Skill 

for time
20 D-Ball Over Shoulder 150/100 lb
*Scale to the 100 if the 150 is too heavy.  If you can’t safely lift the 100lb skip this workout.

 

 

 

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