Monday 10/17/2016
Gymnastics
12×90
[odd] straight set bar MU
[even] straight set kipping hspu
Skill
EMOM for 10 Minutes
3 Push Jerks
Metcon 1
AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 35/25 lb
Metcon 2
7x300M Row
30s rest after every round record the time of each round
Strength
Front Squat 3RM with pause in bottom of 1st rep
Recovery
1 Rounds
3 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday 10/18/2016
Gymnastics
EMOM for 10 Minutes
Straight set of strict handstand push-ups
Strength
Max Effort Squat Snatch
Metcon 1
21-15-9
power snatch 95/65lbs
burpees
front squat 95/65lbs
Metcon 2
for time
2K air assault bike
30 power cleans 185/125
Accessory
5 sets max reps strict pull-ups
*Rest to recovery between sets
Recovery
2 rounds
2 Minutes Garland pose
1 Minutes Pigeon each leg
1 Minutes twisted cross each arm
Wednesday 10/19/2016
Gymnastics
EMOM for 10 Minutes
[odd] :30s ring dips
[even] :30s hollow rocks
Metcon 1
AMRAP in 8 Minutes
3-6-9-12 … Deadlift 225/155 lb
*15 Box Jumps 24/20 after every round
Metcon 2
7x600M Air Assault
30s rest
Strength
AMRAP in 3 Minutes
5 Push Press 155/105 lb
*All sets must be unbroken score is total reps
Strong effort Squat Clean for the day
Accessory
10×1
3 ring swings + 1-2 MU
*rest as needed between sets
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 10/20/2016
Active Recovery
10×4 Minutes
Run 400M
*Record your time for each run
Friday 10/21/2016
Gymnastics
4 attempts at a max effort HSW for distance
Strength
EMOM for 10 Minutes
1 Squat Snatch + 2 Overhead Squats
Metcon 1
AMRAP in 6 Minutes
2-4-6-8-10-12
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg
Metcon 2
For time 27-21-15
Back Squat 165/115 lb (no rack)
HSPU
Moncon
7x300M Ski Erg
30s rest after every round record the time of each round
Recovery
1 rounds
3 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
3 minutes puppy dog
Saturday 10/22/2016
Metcon
for time
100 Pull-Ups
100 Wall Ball Shots 20/14
1000M Run with medicine ball 20/14 lb
Skill
10 Rounds
30 Seconds of bar facing burpees
30 seconds rest
Strength
EMOM for as long as possible
1 Split jerk starting at 60% and increasing
Gymnastics
20x60s
[odd] 1-4 muscle ups
[even] Straight set of pistols left leg + straight set of pistols right leg
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm