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Competition 08-27-2017

Monday – 8/28/2017

Skill
EMOM for 10 Minutes
2 Thrusters working to a max for the day

Gymnastics
15x60s
straight set of muscle ups

Strength
4×7 Back Squat ~ 70% of 1RM

Metcon
AMRAP in 8 Minutes
4-8-12-16-20 …
Lateral burpee over the bar
2-4-6-8-10 …
Thruster 135/95 lb

Accessory
21x60s
7 rounds of Straight set of kipping hspu
7 rounds of 30 seconds of double unders
7 rounds of Straight set of chest to bar pull-ups

Tuesday – 8/29/2017

Skill

7x40s 3 TnG Power Snatch ~ 60% of 1RM snatch
rest 2 minutes
7x40s 2 TnG Power Snatch ~ 70% of 1RM snatch
rest 2 minutes
7x40s 1 Power Snatch ~ increasing

Gymnastics

EMOM for 10 Minutes

[odd] toe-to-bar + c-kip chest to bar + bar muscle up
[even] 40 heavy rope double unders

Strength
7×4 Bench Press ~ 80% of your 3RM (8/22)

Metcon

with a clock set for 12 minutes

as many reps as possible of

1 minute of two arm dumbbell power clean 50/35 lb
1 minute of toe-to-bar
2 minutes of two arm dumbbell power clean 50/35 lb
2 minutes of toe-to-bar
3 minutes of two arm dumbbell power clean 50/35 lb
3 minutes of toe-to-bar

Accessory
1RM Weighted pull-up

Wednesday – 8/30/2017

Skill
EMOM for 10 Minutes
2 Squat Snatch

Gymnastics

Upside down Nicole on the water

AMRAP in 20 Minutes
500M Row
Max set of kipping HSPU

Strength
5×5 Back squat at sets at 80% of 1RM

Metcon
for time

200M Run
21 Kettlebell Swing 40/32 kg
21 Box Jump 30/24 ”
200M Run
15 Kettlebell Swing 40/32 kg
15 Box Jump 30/24 ”
200M Run
9 Kettlebell Swing 40/32 kg
9 Box Jump 30/24″

Accessory

4x500M Row
rest 1 minute between attempts

Thursday – 8/31/2017

Skill

EMOM for 10 Minutes
Straight set of HSPU

Metcon
for time
27-21-18-15-12-9-6-3
Abmat Sit-up
Deadlift 155/105 lb

or if you need a recovery day…
On the trueform
30×2 Minutes
[odd] as many meters as possible
[even] rest

Record the meters traveled for each round

Friday – 9/1/2017

Weightlifting

Squat clean & jerk
2×1 65,70,75,80,85,90%

Gymnastics

2 x Tabata, alternating
hollow
arch

Strength
3 RM Deadlift bounce away!

Metcon
With a clock set for 21 minutes
7 Minutes of
Rowing for calories
7 Minutes of
5 Pull-ups
10 Push-ups
15 Squats
7 Minutes of
30 Double Unders
15 Two arm dumbbell push jerk 35/20 lb

Accessory

10×10 GHD Sit-ups

Rest as needed between sets, complete each set as fast as possible.

Saturday – 9/2/2017

Weightlifting

30 power snatch 155/105 lb

then work up to 1RM for the day of
Hang Power Clean + Hang Squat Clean

Gymnastics
EMOM for 10 minutes
20′ Handstand walk

Strength
Front Squat
Strong effort triple for the day

Metcon
1 Mile run
100 Wall ball shots 20/14 lb

Accessory
10×1 Legless rope climb

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