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Competition 06-05-2017

Monday 6/5/2017

Strength

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean

Metcon

AMRAP in 10 Minutes
10 Goblet Squats 32/24kg
15 Push-Ups
10 Goblet Lunges 32/24kg

Gymnastics 

AMRAP in 8 Minutes*
Chest-to-Bar Pull-Ups
*EMOM 7 wall ball shots 30/20lb

Skill

4 Rounds for time
20 Calorie Row
10 Hang Squat Clean 135/95lb

Accessory

1 RM Strict Press

Tuesday 6/6/2017

Gymnastics

EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold

Metcon

10 Rounds for reps

30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest

Strength

Squat Clean and Jerk
3 singles at each weight
65, 70, 75, 80, 85%

Skill

EMOM for 24 Minutes
[1] :30 Burpee Box Jump Overs
[2] Row for Calories
[3] Straight Set of Strict HSPU

Accessory 

5 max sets of kipping ring dips
Rest as needed between sets

Wednesday 6/7/2017

Strength

3RM Deadlift

Metcon

3 rounds for time
400m Run
10 Hang Power Snatch 135/95lb

Gymnastics 

AMRAP in 10 Minutes
2 Strict Muscle Ups
4 HSPU
8 Pistols

Skill

4 rounds for time
500m Row
10 Strict Pull Ups

Accessory

For time
30 GHD Sit-Ups

Rest 3 Minutes then Repeat
[If you haven’t done this volume of GHD sit-ups cut the reps down to 20 or 25]

Thursday 6/8/2017

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

For time
15-12-9-6-3
Lateral Burpee over the bar
Hang Power Clean 135/95lb

OR
If you need a Recovery Day:

Recovery 

6×4 Minutes
Run 400M then Max set of C2B Pull-Ups

record time of each run and C2B reps completed

Friday 6/9/2017

Accessory

Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold

Metcon

6 rounds for time
30 Air Squats
200m Run

Skill

Squat Snatch
3 singles at each weight
65, 70, 75, 80, 85%

Strength

Front Squat
Work up to a set of 5 at 80% of current 1RM

Gymnastics 

AMRAP in 10 Minutes*
Muscle Ups
*EMOM 7 wall ball shots 30/20lb

Saturday 6/10/2017

Metcon

For time
50 Toes to Bar
1,000M Run
40 Deadlifts 185/135lb
1,000M Run
30 Power Cleans 185/135lb

Strength

Backsquat
Work up to a set of 3 at 85% of current Max

Gymnastics 

EMOM for 10 Minutes
[odd] Straight Set of Bar Muscle Ups
[even] Air Assault for Calories

Skill

For time
50 Power Snatch 75/55lb
200m Ski Erg
35 Power Snatch 75/55lb
350m Ski Erg
20 Power Snatch
500m Ski Erg

Accessory

E2MOM for 10 Minutes
1-2 Peg Board Ascents

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