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Competition 12-18-2017

Monday – 12/18/2017

Strength

8RM back squat

using the same weight as last week or increasing

Weightlifting 

EMOM for 10 Minutes

1 Slow pull squat clean + Squat clean

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

20 Overhead walking lunges 45/45
100M Run

Accessory 

7×4 weighted strict pull-ups

increasing from las weeks 7×4

Tuesday – 12/19/2017

Strength

Bench Press 5×10 ~ 60%

Weightlifting

E90s for as long as possible

1 Slow pull squat snatch

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

Gymnastics

10×1 Handstandwalk attempt

Metcon

AMRAP in 20 Minutes

21 Wall ball shots 20/14 lb 10/10′
15 Burpees
9 Toe-to-bar

Accessory

10 Minute air assault for calories

10 rounds of
50 seconds light pressure
10 seconds hard pressure

keep RPM’s above 90/75 during hard intervals

Wednesday – 12/20/2017

Strength

Front squat work up to a heavy set of 2 then

6×2 Back squat at 90% of 1RM OR increasing from 12/13

Weightlifting

EMOM for 12 Minutes

1 Squat clean & jerk

3 x 1@ 55%
3 x 1 @ 75%
3 x 1 @ 85%
3 x 1 @ 90%

increase each weight by 5 or 10 pounds from 12/13 if you made all of your reps

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon

for time

21-18-15-12-9-6-3

Kettlebell swing 40/32 kg
Box Jump 30/24″

Accessory

for time

50 calories on the assault bike

Thursday – 12/21/2017

Skill

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

AMRAP in 15 Minutes

100M Uneven farmer carry 32kg+75 lb db/24 Kg+ 50 lb Db

or if you need a recovery day

3x1200M run on the trueform

rest 2 minutes between efforts

Friday – 12/22/2017

Strength

Deadlift

1-1-1-1-1

Weightlifting

EMOM for as long as possible

1 power clean + 2 split jerks

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

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups + 20 seconds of box jumps 30/24″

Metcon

4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups

Accessory

On the rower

3 Rounds of 6 minutes

at 0:00
1000M for time

at 6:00
750M for time

at 12:00
500M for time

record the time of each attempt

Saturday – 12/23/2017

Strength

3×9 Front squat @ 70%

Weightlifting

2RM Overhead squat

Gymnastics

Accumulate 3 Minutes in a wall facing handstand hold

Metcon 

AMRAP in 20 Minutes

60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb

Accessory

10×1 Legless rope climb with no assist from the legs

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