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Competition 12-26-16

Monday 12/26/2016

*Limited hours today. Classes at 9;30 and 12 Only.

WOD 

20 min AMRAP
15 Push Ups
20 Walking Lunge Steps
15 Power Cleans 115/85lb

Strength

EMOM for 20 Minutes
1 Snatch at 5-10lbs under your “working weight”
This weight varies greatly depending on the experience level of the lifter. It is generally the weight you might start to miss when increasing. Can be as low as 60% for beginners or as high as 90% for veterans.

Accessory

5x250M row easy rest 1 minute between each

rest to recovery then 500M row for time

Tuesday 12/27/2016

Strength 

1 RM Front Squat

Metcon 

AMRAP in 8 Minutes
10 Kettlebell Snatches 32/24kg
12 Box Jump 24/20″

Skill

EMOM for 20 Minutes
1 Clean & Jerk at 10-20lbs under your “working weight”
This weight varies greatly depending on the experience level of the lifter. It is generally the weight you might start to miss when increasing. Can be as low as 60% for beginners or as high as 90% for veterans.

Gymnastics 

For time

10-8-6-4-2*
Muscle Ups
*10 Strict HSPU after each round

Accessory

3×10 Weighted Pistols with each leg 24/16kg

Recovery 

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

Wednesday 12/28/2016

Skill

EMOM for 10 minutes

1 Split Jerk with Pause in Split Position

Metcon

3 rounds for time
50 Sit Ups
20 Hang Squat Clean 115/85lb

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

Strength

Back Squat 5×5 ~ each set at 70-75%

Accessory

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

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
3 Minutes puppy dog

Thursday 12/29/2016

Skill

EMOM for 10 Minutes
20 seconds of Double Unders + Straight set of Toes to bar

WOD

AMRAP in 15 Minutes
20 Burpees jumping to a plate 45/25lb
200m Run with plate 45/25lb

OR 

If you need a recovery day:

30 Minutes of Ski-erg for meters

Friday 12/30/2016

Skill

EMOM for 10 Minutes
3 Power Snatches

Metcon

In front of a clock set for 12 minutes:

1 minute of Power Snatches 75/55lb
1 minute of Wall Balls 20/14lb to 10/9′ target
2 minutes of Power Snatches 75/55lb
2 minutes of Wall Balls  20/14lb to 10/9′ target
3 minutes of Power Snatches 75/55lb
3 minutes of Wall Balls 20/14lb to 10/9′ target

Gymnastics 

20x60s
[odd] Straight set strict wall facing HSPU
[even] Straight set strict neutral grip pull-ups 

Strength

10 RM Deadlift

then

1 RM Deadlift

Accessory

AMRAP in 5 Minutes
Bar Facing Burpees

Recovery

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

Saturday 12/31/2016

Gymnastics Metcon 

For time
10-8-6-4-2*
Bar Muscle Ups
*15 Kipping HSPU BEFORE each round

Weightlifting 

2×1 Split Jerk start at 60% increase by 5-10 lb after completeing 2 reps at each weight. work up to a strong effort single for the day.

Metcon

For Time

50 Chest-To-Bar Pull-Up
50 Deadlift 225/155lb
100 Air-Squat
100 Kettlebell Swing 32/24kg

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

 

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