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Competition – 08/21/17

Monday – 8/21/2017

Skill
EMOM for 10 Minutes
2 Hang squat clean

Gymnastics
Muscle ups EMOM for 15 Minutes
Straight set of muscle ups

Strength*
3x 10 Back Squat ~ increasing from 8/14

*end of cycle!

Metcon
AMRAP in 9 Minutes
6 Air squats
3 Push-ups

Accessory
EMOM for 20 Minutes
Straight set of chest to bar pull-ups + 3 Sandbag cleans 100/70 lb

Tuesday – 8/22/2017

Skill

12x90s
Slow pull squat snatch ~ 70% of 1RM

Gymnastics
Alternating tabata
Strict Toe to bar
Plank hold

Strength
3RM Bench Press

Metcon
5 rounds of
3 minutes on 1 minute off
3 Power Cleans 155/105 lb
6 Push jerk 155/105 lb
9 Lateral burpees over the bar

Accessory
10×10 GHD Sit-ups

Rest to recovery between sets.

Wednesday – 8/23/2017

Skill

EMOM for 20 Minutes
[odd] Straight set of kipping pull-ups
[even] 15 Wall ball shots 30/20lb 10/10 lb”

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Strength
5RM Front Squat

Metcon
AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up
Alternating Dumbbell Snatch 50/35 lb

Accessory
5×25 Calorie row
rest 1 Minute between attempts

Thursday – 08/24/2017

Skill

10×1 Handstand walk for distance

Metcon 

AMRAP in 15 Minutes

10 Deadlift 225/155 lb
200M Run
30 Double Unders

or if you need a recovery day

Death by RPM’s on the air assault

30 seconds on 30 seconds off for as long as possible Start at 40 RPM and increase 10 RPM every round until you can not hold the number

Friday – 8/25/2017

Skill
EMOM for 10 Minutes
30 seconds of strict pull-ups

Gymnastics

EMOM for 10 Minutes
toe-to-bar + chest to bar + bar muscle up

Strength
4 RM Deadlift no bounce rest hands at bottom of rep

Metcon

for time

10-1
hang power clean 155/105 lb
front squat 155/105 lb

Accessory
EMOM for as long as possible working up to 85% if possible.

Split jerk with 2 second pause in recieving position prior to recovery

Saturday – 8/26/2017

Skill

EMOM for as long as possible

1 Squat snatch starting at 60% and increasing with no misses, no saves

Metcon
3 Rounds for time
20 Power Snatch 75/55 lb
400M Run
20 Overhead walk lunge steps 75/55 lb
400M Run

Gymnastics
EMOM for 10 Minutes

1 Strict Muscle up + 2 kipping ring dips

Strength
Back Squat
5×5 each increasing from 8/19

Accessory
for time

10 rope climbs on short rope

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