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Competition 07-17-17

*We apologize if the workouts on Saturday 7/15 didn’t post! 

Monday 7/17/2017

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Metcon

AMRAP in 10 Minutes

Kettlebell Snatch 32/24kg*
*EMOM 7 Burpees

Gymnastics

For time
9-7-5
Bar Muscle Up
21-15-9
Dumbbell Push Press 50/35lb

Strength

EMOM for as long as possible
1 Squat Clean & Jerk

Accessory

EMOM for 10 Minutes
:30 Strict Pull-Ups

Tuesday 7/18/2017

Skill

EMOM for 10 Minutes
1 Split Jerk

Metcon

AMRAP in 15 Minutes
400m Run
8 Front Rack Lunge Steps 135/95lb
12 Front Squats 135/95lb

Accessory 

for time
2K ski-erg
30 Overhead squats 155/105 lb

Strength

EMOM for 10 Minutes
1 Snatch @ 80%

Gymnastics 

10x120s
0-59s Row for calories
60-89s Rest
90s-120s Straight set of Muscle Ups

Wednesday 7/18/2017

Gymnastics

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

Metcon

For time
21-18-15-12-9-6-3
Push-Up
Box Jump 24/20″

Skill

10x120s
0-59s Row for calories
60-89s Rest
90s-120s 4 Push jerk at 70% of 1RM Push Jerk

Strength

3x 10 Back Squat ~ 65%

Accessory

for time
400M Run
rest 5 Minutes
500M Row

Thursday 7/20/2017

Strength

Back Squat
10-10-10
*[If you did this yesterday do 3×10 Front Squat at 65%]

Metcon

for time

50-35-20
Wall Ball Shots 20/14 lb 10/9′
Medicine Ball Sit-up 20/14lb

OR

If you need a Recovery Day:

Recovery

Run 1k
Rest 3 minutes
Ski 1k
Rest 3 minutes
Run 1k
Rest 3 minutes
Row 1k
Rest 3 minutes
Run 1k

Friday 7/21/2017

Skill

10×1
Legless Rope Climbs or Short Rope Climbs

Metcon

5 rounds for max reps
1 minute Sumo Deadlift High Pull 95/65lb
1 minute Push Press 95/65lb
1 minute Rest

Gymnastics 

For time
21-15-9
Strict Deficit HSPU 4.5/3″*
*21 Box Jumps after each round 30/24″

Strength

3×10
Deadlift 75-80%

Accessory

For time
50s-40s-30s-20s-10s
accumulate each amount of time in a ring support hold, does not need to be unbroken, rest as needed between sets.

Saturday 7/22/2017

Metcon

5 rounds of

3 minutes on 1 minute off

4 Deadlifts 225/155lb
8 Kettlebell Swings 32/24kg
24 Double Unders

Strength

EMOM for as long as possible 1 squat clean starting at 60% and increase

Gymnastics 

AMRAP in 10 Minutes
1 Strict Muscle Up
5 Air Squats
[scale to kipping muscle up if needed]

Skill

24x60s
[1] HSW
[2] Ski Erg for calories
[3] Burpees

Accessory

3 Rounds for time
15 DB Push press 50/35lb
15 Push-ups
15 Calorie Air assault

 

 

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