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Competition 07-24-17

Monday 07/24/2017

Skill

EMOM for 10 Minutes

1 Power Clean

Metcon

AMRAP in 8 Minutes

12 Alternating Dumbbell Snatch 50/35 lb
6 Burpee Box Jumps 24/20″

Gymnastics

12x90s
[odd] Row for calories
[even] 60 seconds of Kipping HSPU

Strength

3x 10 Back Squat ~ increasing from 7/18

Accessory

EMOM for 10 Minutes
30 seconds of Chest To Bar Pull-ups

Tuesday 7/25/2017

Accessory

Tabata L-Seat

Metcon

AMRAP in 20 Minutes
400M Run
20 Kettlebell Swings 32/24 kg
40 Sit-Ups

Strength

EMOM for as long as possible
1 Snatch with pause in receiving position, no saves.
Complete 3 consecutive reps before moving up in weight

Gymnastics

20x60s
[odd] 1 Strict Muscle up + straight set of kipping muscle ups
[even] 30 double unders

Skill

10 Minutes to establish a max handstand walk

Wednesday 7/26/2017

Skill

for time
70 Wall Ball Shots 20/14 lb 10/10
50 Calorie Row
30 Strict HSPU
10 Burpee Muscle Ups

Metcon

5 Rounds with 1 Minute on each station

Thrusters 95/65lb
Pull-ups

Gymnastics

EMOM for 10 Minutes
:30 seconds of pistols

Strength

Work up to a Heavy Backsquat Double for the day

Accessory

7 Minutes to establish a max set of double unders

Thursday 7/27/2017

Skill

Deadlift
3-3-3-3-3

Metcon

AMRAP in 12 minutes
9 Deadlifts 155/105lb
6 Burpees
3 Power Cleans 155/105lb

OR
If you need a recovery day:

Recovery

for time

500 Calorie Row

Friday 7/28/2017

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

For time
50 Toes-to-Bar
100 One Arm Dumbbell Overhead Lunge Steps 50/35
1000m Run

Gymnastics

6x180s *
5 Bar Muscle ups
2 Rope Climbs
* Record the time of each round

Strength

50 meter Sled Push for Max Weight

Accessory

For time
100 Burpees*
*5 Kettlebell Swings EMOM 32/24kg
[Scale up to 40/32kg only if you can keep the swings unbroken]

Saturday 7/29/2017

Metcon

For time
1000M Row
then
21-18-15-12-9-6-3
Squat Clean 115/85 lb
Push-Up

Gymnastics/Strength 

EMOM for 20 minutes
[odd] Straight Set of Muscle Ups
[even] 3 TnG Power Clean

Skill

mainsite 6/08/17
10 1-minute rounds of:
3 Thrusters 185/135 lb
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Accessory

6 rounds for time
20 Calorie Ski
15 GHD Sit-Ups

 

 

 

 

 

 

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