January 2, 2017
*Limited hours today. Classes at 9:30 and 12:00 only.
Metcon
25 Minute AMRAP
30 Burpees
40 Sit Ups
50 Thrusters 35/45
Accessory
5x250M row easy rest 1 minute between each
rest to recovery then 500M row for time
Skill
EMOM for as long as possbile
2 Squat Snatch with pause in the bottom of second rep start at 60% and increase
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Tuesday 1/3/2017
Skill
EMOM for 10 Minutes
[odd] :30 seconds Strict Pull-Ups
[even] :30 seconds Strict Push-Ups
Metcon
Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under
1 Minute Rest
Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under
Strength
Strong Effort Power Clean + Front Squat + Jerk
Gymnastics
10x60s
5 Weighted Pistols alternating legs each round then straight set parallette HSPU
*Scale to deficit HSPU or regular kipping HSPU if needed
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday 1/4/2017
Strength
Front Squat
5-5-5-5-5
Metcon
5 rounds for time
30 Air Squat
15 T2B
Gymnastics
6x90s
1 Strict MU + Straight Set Kipping MU
Accessory
for time
30-20-10
Row for calories
Kipping HSPU
Skill
10x60s
2 TnG Power Cleans
20′ HSW
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 1/5/2017
Skill
EMOM for 10 Minutes
2 Power Clean + 1 Jerk
Metcon
Open Workout “13.2”
AMRAP in 10 Minutes
5 Shoulder to Overhead 115/75lb
10 Deadlifts 115/75lb
15 Box Jumps 24/20″
OR
If you need a recovery day:
8x180s
400m Run
Record the time of each run
Friday 1/6/2017
Strength
Deadlift
5-5-5-5-5
Metcon
“Heavy Helen”
3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups
Accessory
On The Air Assault
100 Calories for time
4 Burpees EMOM
Skill
20x60s
[odd] Straight set strict wall facing HSPU
[even] Straight set bulgarian split squat alternating legs each round
Gymnastics
10×5 Strict Toes-to-Bar
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog
Saturday 1/7/2017
Metcon
Every 4 Minutes for 4 rounds
1 minute rest between rounds
40 Wall Ball Shots 20/14lb to 10″
Max Reps Burpee Box Jumps 24/20″
Strength
Every 2 Minutes for as long as possible
[odd] Power Clean 185/135 lb
[even] Push Jerk 185/135 lb
start with 2 reps at each station and increase by 2 reps each round
Skill
7 Rounds for time
10 Strict HSPU
2 Rope Climbs
Gymnastics
10 Minute AMRAP
Bar Muscle Ups*
*20 Double Unders EMOM
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm