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Competition 12-12-16

Monday 12/12/16

Strength 

3 RM Front Squat

Metcon 

10 min AMRAP
7 Burpees over the bar
3 Clean and Jerks 185/125lb

Gymnastics 

4×3 Minutes
Max set Muscle ups
then immediately max set of wall ball shots 30/20 10/10 ‘

Skill 

10 minute EMOM Handstand Walk
Choose a distance you can repeat every minute

Accessory 

3x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Recovery 

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

Tuesday 12/13/2016

Gymnastics

EMOM for 10 Minutes
[odd] Straight set T2B
[even] Strict HSPU

Metcon

5 rounds for time
25 Sit Ups
20 Lunges
15 Box Jumps 24/20″

Strength

3×1 slow pull squat snatch
use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

Accessory

5 rounds each for time
750m Air Assault
10 Strict Pull-ups
Rest 1 minute between rounds

Skill

AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM

Recovery

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

Wednesday 12/14/2016

Strength

EMOM for 10 minutes
1 Hang Squat Clean

Metcon

AMRAP in 10 minutes
2-4-6-8..
Thruster 135/95lb
10-20-30-40..
Double Under 

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5-5lb to your body weight if you completed 2+ per minute last week

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 20-25lbs

Skill

6x90s
Straight Set Bar Muscle Up + Straight Set Squat Snatch 95/65lb
Choose a challenging but sustainable set of each and try to repeat the same reps each round

Recovery 

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

Thursday 12/15/2016

Skill

5 rounds
20s Hollow Rock
20s Plank
20s Rest

WOD

3 rounds of 90s at each station for max reps

Pull-Up
KB Swing 32/24kg
Row for Calories
Rest

OR

Recovery

If you need a recovery day skip the class and instead Row 5k for time

Friday 12/16/2016

Strength

1RM Push Press

Metcon

21-18-15-12-9-6-3
Deadlift 225/155lb
Goblet Squat 32/24kg

Skill

Death By Air Assault
3 calories on the bike in the first minute (add 3)
6 calories on the bike in the second minute (add 6)
9 calories on the bike in the third minute (add 9)
11 calories in the fourth minute (add 11)
13 calories in the fifth minute (add 13)
14 calories in the sixth minute (add 14)
15, 16,17,18 …
You do not need to reset the bike every round

Gymnastics

EMOM for 10 Minutes
1-3 Muscle Ups then immediately 2 Power Snatch ~ 70%

Accessory

10×3 Strict Ring Dip with 2 second hold in the bottom of each dip

Recovery 

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

12/17/2016

Metcon 1

20 min AMRAP
20 Power Snatches 75/55lb
20 Push Ups
400m Run

Metcon 2

5 Rounds of 3 Minutes on 1 Minute off
AMRAP of
3 Bar Facing Burpees
6 Thrusters 95/65 lb
9 Pull-Ups

Perform this chief style restarting after your minute of rest

Gymnastics

AMRAP in 10 minutes*
Strict HSPU
*5 toes to bar EMOM

Strength

2×1 Squat clean starting at 60%
Use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

Accessory

Ski-erg
5x500M
Rest 2 Minutes between rounds, use the first two as warm up

Recovery

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

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