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Competition 12-19-16

Monday 12/19/2016

Metcon

AMRAP in 3 min of:

5 Power Cleans 155/105lb
3 Front Squat 155/105lb
1 Jerk 155/105lb

Rest 1 min and repeat for a total of 5 cycles

Accessory

1 RM Weighted pull-up

Strength

5×5 Backsquat at 75%

Gymnastics

AMRAP in 10 minutes*
Bar Muscle Ups
*7 Burpees to target EMOM (Use your pull-up bar as your target)

Skill

4x250M 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 12/20/2016

Strength 

Deadlift
5-5-5-5-5

Metcon

AMRAP in 12 Minutes
10 Burpees
20 Alternating DB Snatches 50/35lb
40 Double Unders

Gymnastics

EMOM for 10 minutes
2 Strict Deficit HSPU + Straight set of Kipping Deficit HSPU 4.5/3″
(Do not come down between movements)

Skill

EMOM for as long as possible
3 Overhead squats (working from a rack) starting at 60% and increasing

Accessory

3 min on 1 min off for 5 rounds
20 Calorie Row + Max distance HSW

Recovery

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

Wednesday 12/21/2016

Metcon

3 rounds for time
21 Toes-to-Bar
400m Run

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.

OR

EMOM for 10 Minutes
[Odd] 30s Ring Dips
[Even] 30s Seated L sit or L sit on Parallettes

*If you are unable to complete the strict MU on the minute follow the class skill work for the day.

Strength 

Build to heavy single front squat

Skill

AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM

Accessory

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

Recovery

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

Thursday 12/22/2016

 

Strength

1 RM Squat Snatch

WOD

Karen

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

OR

If you need a recovery day:

Recovery

7x180s
400M Run

Complete each for time

Friday 12/23/2016

Gymnastics Metcon 

AMRAP in 20 Minutes
500M Row
4 Muscle ups

Strength

7RM Front Squat

Weightlifting

EMOM for 10 Minutes 2 Power Clean
for time

Metcon 

21-15-9
Deadlift 225/155 lb
Pull-up

 

Accessory
9 Minutes Air Assault for calories with legs only
EMOM 5 calories with arm assist
then
1 Minute for calories with legs and arms

this is one continuous 10 Minute bike. Score is total calories.

Recovery 

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

Saturday 12/24/2016

2 rounds for reps with 3 minutes at each station*Row
Double under
Kettlebell swings 32/24 kg
Two Arm Dumbbell Thruster 45/30 lb
Rest

*Perform 12 burpees E3MOM.

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