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Competition – 11/13/2017

Monday – 11/13/2017

Strength

10RM Back squat

Gymnastics

EMOM for 10 Minutes

straight set of Strict Pull-ups then 20 seconds of TRIPLE unders

Weightlifting

Start at 50% of 1RM and work up to a max for the day of the following complex.

Snatch grip deadlift with 3 second pause above the knees + hip snatch

Make sure the pause is actually 3 seconds.

Metcon 

AMRAP in 10 Minutes

15 Deadlift 135/95 lb
12 front rack walking lunge steps 135/95 lb
9 push jerks 135/95 lb

Accessory

for time
50 Calorie ski
5 Minutes rest
40 Calorie ski
4 Minutes rest
30 Calorie ski
3 Minutes rest
20 Calorie Ski
2 Minutes rest
10 Calorie ski

Tuesday – 11/14/2017

Strength

Max effort bench press

Weightlifting

EMOM for 10 Minutes

3 Hang power cleans

Gymnastics

“Nasty girls”

3 Rounds for time

7 muscle ups
50 air squats
10 Hang power clean 135/95 lb

Metcon

AMRAP in 10 Minutes

50 sit-ups
25 front squat 135/95 lb

Accessory

On the air assault bike

10 rounds of

10 Seconds on 50 seconds off

Wednesday – 11/14/2017

Strength

Front squat work up to a heavy single then

6×4 Back squat at 80% of 1RM or increasing from 11/8

Weightlifting

EMOM for 15 minutes

1 power snatch ~ 80~85% of max All reps at the same weight

Gymnastics

EMOM for 10 Minutes

30 Seconds of kipping handstand push-ups

Metcon

AMRAP in 15 Minutes

10 Box Jumps 24/20″
10 One arm alternating kettlebell swings 32/24 kg
10 Push-ups

Accessory

Rowing for meters

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Note: This is the fourth workout in the default Custom Workouts list.

Thursday – 11/16/2017

Skill

EMOM for 10 minutes

1 Squat snatch with pause in the bottom of overhead squat

Metcon

AMRAP in 12 minutes

10-20-30-40-50 …

Alternating jumping lunge steps
wall ball shots 20/14 lb 10/9′

or if you need a recovery day

on the trueform runner

3x1200M Run

Record the time of each attempt

rest to recovery between efforts

Friday – 11/17/2017

Strength

4RM Deadlift

No TnG

Weightlifting

E90s for as long as possible

1 Squat Snatch Start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of kipping Chest to bar pull-ups then 20 seconds of double unders

 

Metcon

3 Rounds for time

400M Run
21 Hang power cleans 115/85 lb
12 lateral burpees over the bar

Accessory

for time

50 Kipping ring dips

Saturday – 11/18/2017

Strength

4 Rep max back squat increasing from 11/11’s 5 rep max

Weightlifting

EMOM for as long as possible

1 Squat clean

start at 60% and work up to a max for the day

Gymnastics

3 attempts at a max set of ring muscle ups

Metcon

5 Rounds of 1 minute at each station
Row for calories
Box Jumps 24/20″
Overhead squat 75/55 lb
Rest

Accessory

EMOM for 9 Minutes

35 Seconds of bar facing burpees

 

 

 

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