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Competition 05-15-2017

Monday 5/15/2017

Strength

EMOM for 10 Minutes
1 Hang Squat Clean
[Start at around 60% and work up to a max for the day]

Metcon

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatches 65/45
10 Abmat Sit-Ups*

*Use Dumbell as anchor and target

Skill

for time 12-9-6-3
Overhead Squat 135/95 lb
Power Clean 135/95 lb

Gymnastics 

Tabata Muscle Ups
Rest 5 Minutes
Tabata Muscle Ups
[Scale to first Tabata Strict Ring Pull-Ups Second Tabata Kipping Ring Dips]

Accessory

EMOM for 10 Minutes
[odd] 6 Right Arm Lunge Steps +6 Left Arm Lunge Steps with DB overhead 50/35
[even] double unders
[Use one dumbbell overhead for the lunges]

Tuesday 5/16/2017

Skill

EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest

Metcon

5 rounds for time *
12 Deadlift 205/155 lb
3 Power Clean 205/155 lb
1 Jerk 205/155 lb

Gymnastics 

Tabata Strict HSPU
Rest 5 Minutes
Tabata Kipping HSPU

Strength

EMOM for as long as possible
1 Hang Squat Snatch
Start at 60% and work up to a max for the day

Accessory

For time
500-400-300-200-100 meter Row
25-20-15-10-5 Burpees over rower

Wednesday 5/17/2017

Skill

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat
Work between 60-80% and focus on perfect reps. No saves.

Metcon

AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders

Strength

3×10
Deadlift 80%  [add 5-10lb from 4/25]

Gymnastics

EMOM for 10 Minutes
Straight Set Bar Muscle Ups

Accessory 

5 Rounds for time
10 Alternating Dumbbell Snatch 65/45 lb
1 Rope Climb

Thursday 5/18/2017

Skill

EMOM for 10 Minutes
Straight set of Strict Handstand Push-Ups

Metcon

for time
10-1
Front Squat 165/115 lb
Lateral Burpee Over the Bar

OR

If you need a recovery day:

Recovery

Run 1000m on True Form
Run 1000m on Pavement
Run 1000m on True Form
Run 1000m on Pavement

[Rest as needed between each run]

Friday 5/19/2017

Skill

EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position

Metcon

AMRAP in 7 Minutes
30 Wall Ball Shots 30/20 lb 10/9′
30 Box Jump 24/20”

Strength

EMOM for as long as possible
1 Squat Clean + 1 Front Squat

Gymnastics

For time
9-7-5
Muscle Up
21-15-9
One Arm Dumbbell Overhead Squat 50/35lb

Accessory

4×3 Minutes
60 Double Unders
12 Burpee Box Jump Overs 24/20″

record the time of each attempt

Saturday 5/20/2107

Metcon

1 Mile Run then
10 Rounds of
5 Pull-ups
10 Push-Ups
15 Squats

Strength

3RM Back Squat

Accessory

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

Skill

AMRAP in 6 Minutes
Unbroken 20′ Handstand Walk
[complete as many unbroken 20′ Handstand walks as possible in 6 minutes, scale to 5′ or 10′ unbroken if needed]

Gymnastics 

EMOM for 20 Minutes
[odd] Straight set Bar Muscle Ups
[even] :30 Alternating Pistols

 

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