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Competition 06-26-2017

Monday 6/26/2017

Strength

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Metcon

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 65/45lb
100M Run

Accessory

2x Tabata Lateral Burpees over the Bar
16 rounds of 20 seconds on 10 seconds off

Skill

For time
2k Row *
*E2MOM 5 Strict Pull-Ups

Gymnastics 

12-9-6
Muscle Up with Strict Dip
Weighted Pistol 50/35

Tuesday 6/27/2017

Accessory

6×3
Hollow Body Strict Pull-Up

Metcon

3 Rounds for reps with 1 Minute on each station
Burpees
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two arm Dumbbell Thrusters 45/30lb
Chest-to-bar pull-ups
Rest

Strength

EMOM for as long as possible
1 Hang Snatch from above the knees with pause in bottom of overhead squat

Gymnastics 

for time
20-15-10 Toe-To-Bar
3-2-1 Rope Climb

Skill

4×15 GHD Sit-Up
Rest 1 Minute between sets

Wednesday 6/28/17

Accessory

EMOM for 10 Minutes
[Odd] Max Effort L-Seat
[Even] Rest

Metcon

AMRAP in 20 Minutes
400M Run
20 One arm Kettlebell Overhead Walking lunge steps 32/24 kg
40 Double Unders

Strength

for time

30 Front squats at 80% of your 1RM

Gymnastics/Skill

20x60s

[odd] Straight set of Kipping HSPU
[even] 3 TnG Power snatch ~ 70% of 1RM Snatch

Thursday 6/29/2017

Skill

EMOM for 10 Minutes
3 Power Snatches

Metcon

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

OR

If you need a Recovery Day:

Recovery

4x1000M Row

Rest 2 Minutes between efforts

Friday 6/30/2017

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk

Metcon

“Grace”

for time

30 Clean & Jerks 135/95 lb

Gymnastics/Strength

AMRAP in 20 Minutes
4 Deadlift ~85%
6 Strict Toe-To-Bar
8 Strict Ring Dips on high rings [perform a MU and then 8 strict dips]
48 Double Unders

Accessory

EMOM for 10 Minutes
10 Sumo deadlift high pull 95/65 lb 100M Run *
*complete as an AMRAP if you can not make any round

Saturday 7/1/2017

Metcon

10 Rounds for time

15 Wall ball shots 20/14 lb 10/9′
200M Run

Strength 

Start at 60% of 1RM and work up to max effort 1 Power Clean + 6 Front Squat

Skill

10x120s 20 second assault bike for max RPM record max RPM’s achieved for each

Accessory

AMRAP in 7 Minutes
20′ Unbroken HSW
[Scale to a distance you can consistently do unbroken. Each unbroken walk counts as a rep. Must come down between reps]

Gymnastics 

20x60s
[odd] Straight Set of Parallette HSPU (Choose a deficit that allows you to do atleast 2 reps every round)
[even] 30 seconds of rope climbs (technique practice)

 

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