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Competition 11-21-16

Monday 11/21/2016

Skill

Power Clean 1-1-1-1-1

Metcon

In front of a clock set for 12 minutes
1 minute of Double Unders
1 minute of Kettlebell Swings 32/24 kg
2 minutes of Double Unders
2 minutes of Kettlebell Swings 32/24 kg
3 minutes of Double Unders
3 minutes of Kettlebell Swings 32/24 kg

Strength

Back Squat
3×4 ~ increasing 5-10 lbs on each set from 11/14

Gymnastics

3×10′ Wall facing sideways handstand walk each direction then 10′ out

Accessory

10 Rounds
Row for calories
Work 50s:Rest 70s

Recovery

2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog

Tuesday 11/22/2016

Skill

10x60s
Straight set of Kipping Chest To Bar Pull-Ups
30 seconds of alternating pistols

Metcon

AMRAP in 10 Minutes
6 Front Rack Walking Lunge steps 135/95 lb
12 Front Squats 135/95 lb
24 Sit-ups

Strength

Squat Clean 7×1 90%

Gymnastics

3 rounds each for time:
7 Muscle-Ups
400 meter run
Rest 3 minutes between each round

Accessory

3 rounds, each for time and reps
100 single-unders
50 double-unders
1 Minute of triple unders

Recovery

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

Wednesday 11/23/2016

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

5 rounds for reps with one minute at each station

Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 55/40
Rest

Gymnastics

EMOM for 10 Minutes
Straight set of Strict HSPU + Straight set of Kipping HSPU
Do not come down in between, transition directly from strict to kipping
Choose a number of each that you think you can maintain

Strength

10×3 Strict Weighted Neutral Grip pull-ups with 2 second pause at the top
Add 5+ pounds to your bodyweight if possible

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 10-20lbs

Recovery 

2 rounds
2 Minute saddle pose
2 Minutes twisted cross each side
1 minute puppy dog
1 Minutes down dog

Thursday 11/24/2016

Metcon

for time
20 Burpees
50 Air Squats
20 Burpees
50 Walking Lunge Steps
20 Burpees
50 Jumping Squats
20 Burpees
50 Jumping Lunge Steps
20 Burpees

Friday 11/25/2016

Gym is closed today.

Rest, get outside, go for a run, or visit a different gym if you’re home for the Holiday!

Saturday 11/26/2016

Metcon 1

Your choice of:

“Fran”
21-15-9 95/65
Thruster
Pull-up

“Diane”
21-15-9 225/155
Deadlift
HSPU

“Elizabeth”
21-15-9
Power Clean 135/95
Ring Dip

Metcon 2

5 Rounds for time
300M Ski-erg
15 Overhead Squat 95/65 lb

Skill

10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest

*try to add one burpee to each round from your last attempt

Strength

EMOM for as long as possible
1 Squat snatch
start at 60% and increase with each successful attempt

Accessory

E2MOM for 10 Minutes 

1 legless rope climb + 1 rope climb

Recovery 

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

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