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Competition 10-31-16

Monday 10/31/2016

Skill

EMOM for 10 Minutes 1 Squat Clean

Metcon

AMRAP in 8 Minutes
30 Double Under
15 Kettlebell Swing 32/24 kg

Gymnastics

1 set of Max Muscle Ups then 3 sets of 70% of max set

Strength

3RM Front Squat with pause in the bottom of 1st squat

Accessory

3 rounds for time
20 GHD sit ups
20 cal ski erg

Recovery

2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
1 Minutes Puppy Dog

Tuesday 11/1/2016

Gymnastics

EMOM for 10 Minutes Straight Set of Bar Muscle Ups

Metcon

5 rounds for time
30 Air Squats
15 Power Cleans 115/85

Strength 

Slow pull squat snatch
3×1 @ 60,70,75,80,85
increase if no misses

Skill

10 minute AMRAP Strict HSPU
*EMOM 20 double unders

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 10-15#

Recovery 

2 Rounds
2 Minutes Pigeon each leg
1 minute twisted cross each side
1 Minute Puppy Dog

Wednesday 11/2/2016

Strength 

EMOM for 10 Minutes 1 Split Jerk
*working from the floor

Metcon

AMRAP in 10 Minutes
10-15-20-25-30
Burpees

*200M Run in after every round

Gymnastics

AMRAP in 8 Minutes
10′ Unbroken Handstand Walk

Skill

AMRAP in 10 Minutes
Muscle Ups

Accessory

for time
30-50-70-90-70-50-30
Unbroken Double Unders

Recovery 

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 11/3/2016

Skill

EMOM for 10 Minutes
straight set of strict toe-to-bar

Metcon

Every 6 Minutes for 3 rounds
21 Thrusters 95/65lb then 400M Run

Start rounds at at 0:00, 6:00 and 12:00

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Friday 11/4/2016

Skill

EMOM for 10 Minutes 1 Squat Snatch

Metcon

AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups

Strength 

Front Squat
1-1-1-1-1

Building to a heavy single

Gymnastics

EMOM for 10 Minutes
8 Alternating DB Power Snatch 45/30 + Straight Set of Kipping Pull-ups

Accessory

2k Ski Erg Easy

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
1 minute puppy dog

Saturday 11/5/2016

Metcon

20 Min AMRAP
5 Deadlift 275/185 lb
10 Chest To Bar Pull-Ups
45 Double Unders

Skill

10 Rounds
30 Seconds of bar facing burpees w/weight vest
30 seconds rest

Strength

Max Effort Clean & Jerk

Gymnastics

1 Set for max reps Muscle ups then

10x60s
1-3 Muscle Ups w/strict dip

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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