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Competition 05-22-17

Monday 5/22/2017

Strength 

3×10
Deadlift  [Add 5-10lb from 5/17]

Metcon

8 minute AMRAP*
Medicine Ball Cleans 30/20lb
*EMOM 5 Burpees

Gymnastics 

E2MOM for 20 Minutes
15/12 Calorie Row + Straight Set of Toes-to-bar

Skill

AMRAP in 8 Minutes
8 Alternating Dumbbell Snatches 65/50lb
40 Double Unders

Accessory

EMOM for 10 Minutes
Straight Set of Ring Dips + 5 Burpee Box Jump Overs

Tuesday 5/23/2017

Skill

EMOM for 10 Minutes
[odd] Straight set of Strict Toes-to-bar
[even] Max set of double unders

Metcon

5 rounds for time
10 Kettlebell Snatch 32/24kg
10 Push-ups
200m Run

Strength

EMOM for as long as possible
1 Power Snatch + 1 Squat Snatch
*does not need to be touch and go

Gymnastics 

12x90s
1 minute row for max calories + straight set of strict HSPU

Accessory 

For time
30 Calories on Air Assault Bike + 30 Burpees to target
*If you do this during class instruction make sure to bike outside

Wednesday 5/24/2017

Skill

10×2 Strict Pull-Up with pause at the top
[add weight if you can do so while still maintaining the pause]

Metcon

10 Rounds for reps

30 seconds of Two arm dumbbell push press 50/35 lb
30 seconds of rest
30 seconds of box jumps 24/20″
30 seconds of rest

Strength

EMOM for as long as possible
1 Squat Clean start at 60% and work up to a max for the day

Gymnastics

20x60s
[odd] Straight set of muscle ups
[even] Straight set of TnG Power Snatch 135/95 lb

Accessory 

for time *
50 GHD Sit-ups
*if you have not done this volume of GHD sit-ups before perform 30 repetitions not for time.

Thursday 5/25/2017

Skill

Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold

WOD

AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb

OR

If you need a Recovery Day:

Recovery

For Max meters on True Form:
15 rounds of 30 seconds all out sprint 90 seconds rest

Friday 5/26/2017

Skill

EMOM for 10 minutes
3 Power Cleans

Metcon

for time
50-40-30-20-10
Kettlebell Swings 32/24 kg
Abmat Sit-ups

Strength

3×10 Back Squat ~60-65-70%

Gymnastics 

AMRAP in 8 Minutes *
HSPU
*20 Double unders EMOM

Accessory

3 rounds for time
500m Row
7 Bar Muscle Ups

Saturday 5/27/2017

Skill

10 minutes to climb handstand walk ladder

2-4-6-8 … steps

restart at 2 if you are unable to complete a round (one had forward = 1 step)

Metcon

2 Rounds for time

1000M Run
50 Thrusters 45/35 lb
30 Burpees

Strength

3×1 Squat Snatch at 65,70,75,80,85 % *

*three singles at each weight, must make all three at each weight before moving up with no saves

then work up to a 1RM for the day

3 strikes you’re out for both parts.

Gymnastics

AMRAP in 8 Minutes *
Legless rope climbs
*20 Double unders EMOM

Accessory

30 Sandbag Cleans for time 100lb

 

 

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