Monday 10/31/2016
Skill
EMOM for 10 Minutes 1 Squat Clean
Metcon
AMRAP in 8 Minutes
30 Double Under
15 Kettlebell Swing 32/24 kg
Gymnastics
1 set of Max Muscle Ups then 3 sets of 70% of max set
Strength
3RM Front Squat with pause in the bottom of 1st squat
Accessory
3 rounds for time
20 GHD sit ups
20 cal ski erg
Recovery
2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
1 Minutes Puppy Dog
Tuesday 11/1/2016
Gymnastics
EMOM for 10 Minutes Straight Set of Bar Muscle Ups
Metcon
5 rounds for time
30 Air Squats
15 Power Cleans 115/85
Strength
Slow pull squat snatch
3×1 @ 60,70,75,80,85
increase if no misses
Skill
10 minute AMRAP Strict HSPU
*EMOM 20 double unders
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 10-15#
Recovery
2 Rounds
2 Minutes Pigeon each leg
1 minute twisted cross each side
1 Minute Puppy Dog
Wednesday 11/2/2016
Strength
EMOM for 10 Minutes 1 Split Jerk
*working from the floor
Metcon
AMRAP in 10 Minutes
10-15-20-25-30
Burpees
*200M Run in after every round
Gymnastics
AMRAP in 8 Minutes
10′ Unbroken Handstand Walk
Skill
AMRAP in 10 Minutes
Muscle Ups
Accessory
for time
30-50-70-90-70-50-30
Unbroken Double Unders
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 11/3/2016
Skill
EMOM for 10 Minutes
straight set of strict toe-to-bar
Metcon
Every 6 Minutes for 3 rounds
21 Thrusters 95/65lb then 400M Run
Start rounds at at 0:00, 6:00 and 12:00
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Friday 11/4/2016
Skill
EMOM for 10 Minutes 1 Squat Snatch
Metcon
AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups
Strength
Front Squat
1-1-1-1-1
Building to a heavy single
Gymnastics
EMOM for 10 Minutes
8 Alternating DB Power Snatch 45/30 + Straight Set of Kipping Pull-ups
Accessory
2k Ski Erg Easy
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
1 minute puppy dog
Saturday 11/5/2016
Metcon
20 Min AMRAP
5 Deadlift 275/185 lb
10 Chest To Bar Pull-Ups
45 Double Unders
Skill
10 Rounds
30 Seconds of bar facing burpees w/weight vest
30 seconds rest
Strength
Max Effort Clean & Jerk
Gymnastics
1 Set for max reps Muscle ups then
10x60s
1-3 Muscle Ups w/strict dip
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm