Monday 1/16/2017
Strength
Front Squat
2-2-2-2-2
Metcon
12 minute AMRAP
1-2-3-4-5-6… Thruster 95/65lb
2-4-6-8-10-12… Dumbbell Snatch 50/40lb
Skill
EMOM for as long as possible
1 Squat Snatch + 1 Overhead Squat start at 60% and increase.
Get at least 10 reps in the 70-80% range
Gymnastics
EMOM for 15 Minutes
1-3 strict MU
Accessory
7x250M 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 1/17/2017
Skill
EMOM for 10 Minutes
[odd] :30 Seconds of Chest-to-Bar Pull-Ups
[even] :30 Seconds of Double Unders
Metcon
10 rounds for reps of the following
:40 Seconds Lateral Burpee Box Jumps 24/20″
:20 Seconds Rest
Strength
EMOM for as long as possible
1 Squat Clean + 2 Front Squat 60% and increase get at least 10 reps in the 70-80% range
Gymnastics
50 Kipping HSPU for time
Accessory
3×15 GHD Sit ups with vest 20/14 lb
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday 1/18/2017
Strength
Deadift
2-2-2-2-2
Metcon
For Time
50 KB Swings 32/24kg
50 Sit Ups
50 Push Ups
50 Sit Ups
50 KB Swings 32/24kg
Gymnastics
EMOM for 10 Minutes
20 Double Unders + Straight Set Muscle Ups
Skill
3 Minutes Max Calories on the Assault Bike
Accessory
10×3 Strict Ring Dip with 3 second hold in the bottom of each dip
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday 1/19/2017
Strength
1 RM Hang Squat Clean
Metcon
AMRAP in 7 minutes
5 Push Press 115/85lb
15 Air Squats
OR
if you need a Recovery Day:
Recovery
On The Air Assault
5 Rounds of
2 Minutes Hard
1 Minute Easy
Friday 1/20/2017
Skill
EMOM for 10 Minutes Straight Set of Kipping Toes To Bar
Metcon
3 Rounds for Max Reps with 2 minutes at each station
Wall Ball Shots 20/14lb to 10/10′
Row for Calories
Rest
Strength
Front Squat
3×7 @ 60%,70%
3×1 @75,80,85%
Gymnastics
10x60s
Strict Deficit HSPU
Use a deficit you can perform at least 3-5 reps per round
Accessory
for time
50 Strict Pull-Ups
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday 1/21/2017
Metcon
AMRAP in 18 Minutes
3-6-9-12-15-18…
Clean and Jerk 155/105lb*
*50 Double Unders after each round
Strength
2 Rep Max Squat Snatch*
Does not need to be touch and go, but follow yourself quickly for the 2nd rep
Gymnastics
6×120:
15/10 Calorie Air Assault then straight set of Bar MU
Skill
10 Rounds
40s Burpee Box Jump Over 24/20″*
20s Rest
*face the box for burpee and jump
Accessory
For Time
1-2-3-4-5-6-7-8-9-10 Unbroken Kipping Pull-Ups
You must drop off the bar after every set. If you can not do large sets of unbroken pull-ups change the rep scheme to 1-2-3 and do 5 rounds of this for time.
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm