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Competition 11-28-16

Monday 11/28/2016

Gymnastics

10 attempts at HS walk for distance

Metcon

50-40-30-20-10
Med Ball Clean
Med Ball Sit Up 20/14

Strength

Slow pull squat snatch with pause above the knee
start at 60% and perform 3 reps at each weight working up to 80-85%

Skill 

10 Rounds
Row for calories
Work 60s:Rest 60s

Accessory

Complete Each set for time
8-7-6-5-4 Muscle Ups
Rest 3 minutes between each set

Recovery

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

11/29/2016

Strength 

EMOM for 10 minutes 1 Push Jerk + 1 Split Jerk

Metcon

AMRAP in 15 Minutes
400 m Run
25 Push Up
75 Double Under

Skill 

for time 2K Row
rest 1 Minute then max set of Pull-Ups

Gymnastics

10x60s Straight Set Parallette HSPU

Accessory

3 times through
Reverse Tabata Air Assault for calories
8 rounds of 10 Seconds on 20 seconds of rest
rest 2 Minutes and repeat 2 more times

Recovery

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

Wednesday 11/30/2016

Skill

EMOM for 10 minutes
Knees to Elbows

Metcon

AMRAP in 10 Minutes
Power Snatch 135/95
*8 Lunge Steps EMOM

Strength

Build to heavy double front squat

Gymnastics

EMOM for 10 Minutes
1-3 strict MU

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 15-20 lbs

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Thursday 12/1/2016

Strength

Front Squat 2-2-2-2-2

Metcon

AMRAP in 8 min
12 KB swing 32/24
6 Burpee Box Jump

*If did the heavy double front squat yesterday, skip the class work today and instead complete:

On the Concept 2 Rower
Perform the
1:40/:20 …9
program this is 9 total rounds with 2 minutes rest after the 5th round

Friday 12/2/2016

Strength

Deadlift

2-2-2-2-2

Metcon

for time

15-20-25*
Power Clean 135/105
*200 M Run after each round

Gymnastics 

EMOM for 10 Minutes
Straight set of Strict HSPU + 2 Bar MU

Skill

for time

1 Mile run
rest 1 minute then 1 Attempt at a max set of wall ball shots 20/14 lb 10/10

Accessory

8×3 Strict Pull-Ups with pause
*Add weight if you performed these weighted last week

Recovery

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

Saturday 12/3/2016

Metcon 1

AMRAP in 20 Minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Strength

3×1 Squat Snatch with pause in bottom of squat
Start at 60% and perform one snatch every minute
Add weight every 3 minutes, add a minute rest for every weight change

Metcon 2

for time
90-80-7-60
Double Under
9-8-7-6
Muscle Up

Accessory

Ski-erg
10x250M
Rest 2 Minutes between rounds, use the first two as warm up

Recovery

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

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