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Competition 06-19-2017

Monday 6/19/2017

Skill

EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

Metcon

For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb

Strength

EMOM for as long as possible
Power Clean and Split Jerk

Gymnastics

10x90s
10 Calorie Row + Straight Set of Ring Muscle Ups

Accessory

4×2 Legless Rope Climbs
Complete each set of 2 as fast as possible. Rest as needed between each set.
*Scale to regular rope climbs if needed.

Tuesday 6/20/2017

Skill

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

Metcon

AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders

Strength

Backsquat
5×2
Work up to a heavy double for the day

Gymnastics 

3o Parallette Handstand Push-ups for time
[Choose a deficit that allows you to open with at least a set of 5]

Accessory 

3k Row for time*
*15 Push-ups E2MOM

Wednesday 6/21/2017

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Metcon

3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb

Gymnastics 

EMOM for 10 Minutes
[odd] Straight set of Bar Muscle Ups
[even] Straight set of Strict HSPU

Strength

EMOM for 20 Minutes
1 Squat Snatch
Start at 60% and increase no more than 5lbs each lift

Accessory

EMOM for 10 Minutes
[odd] Ski Erg for Max Cals
[even] :30s of GHD Sit Ups

Thursday 6/22/2017

Strength

7RM Front Squat

Metcon

AMRAP in 7 Minutes

2 Push-ups
1 Jumping pull-up *

*use a pull-up bar that is at least 6″ outside of your reach.

OR if you need a recovery day

Recovery

Start with a clock set to zero and perform the following segments rowing with hard pressure on the longer segments and easy on the 500M pieces.

at 0:00
3K Row(hard)

at 15:00
500m Row (easy)

at 20:00
2K Row (hard)

at 30:00
500m Row (easy)

at 34:00
1K Row (hard)

Friday 06/23/2017

Skill

EMOM for 10 Minutes 

Straight set of HSPU

Metcon 

“Heavy Jack”

AMRAP in 20 Minutes 

10 Push Press 135/95 lb
10 Kettlebell Swing 32/24 kg
10 Box Jumps 30/24″

Gymnastics

EMOM for 10 Minutes

Straight set of strict Muscle ups

Strength

Deadlift

Work up to 2 reps at 90% of current max

Accessory

2 Mile run on Trueform

Saturday 6/24/2017

Metcon

“Run Randy Run”

for time

45 Power Snatch 75/55 lb
1000M Run *
30 Power Snatch 75/55 lb
1000 M Run

Strength

Every 90s for as long as possible
20 Double Unders + 1 Overhead Squat taken from the rack

Gymnastics 

EMOM for 10 Minutes
Straight Set of Kipping Muscle Ups

Skill

For time
40 C2B Pull-Ups
30 Deadlifts 225/155lb
20 Ski Erg Cals

Accessory 

5 attempts at a max handstand walk

 

 

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