Monday 1/23/2017
Skill
EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch
Metcon
8 Minute AMRAP
Box Jump Overs* 24/20″
*12 Kettlebell Swings EMOM 32/28kg
Gymnastics
EMOM for 15 Minutes
1-3 strict MU*
*Add 1-5lb to your body if you were able to do 3 per minute last week
Strength
1×2 Deadlift at 80, 86, 92 and 97%
Accessory
10 Rounds of
25/20 Calorie Row
60s rest
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Tuesday 1/24/2107
Skill
Two rounds of Tabata alternating between
Seated L-sit
Arch Hold
WOD
7 Rounds for time
9 Deadlifts 225/155lb
15 Air Squats
21 Sit Ups
Strength
Every 90 seconds for as long as possible
20 Double unders then 1 Squat Clean starting at 60% and increasing
Gymnastics
10 Minute AMRAP
Kipping Handstand Push-Ups*
*6 Dumbbell Snatches EMOM 50/40lb
Accessory
5×15 Weighted Hip extension
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday – 1/25/2107
Skill
EMOM for 10 Minutes
3 Power Cleans
WOD
For Time
15-20-25 *
Push Jerk 135/95 lb
Strength
Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×4 @ 80%
1×3 @ 86%
1×2 @ 95%
Gymnastics
100 Pull-ups for time
Accessory
5×15 GHD Sit-Ups
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday 1/26/2017
Skill
10×1 Lunge Kick to Free Standing Handstand or Handstand Walk practice
Metcon
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Friday 1/27/2017
Strength
1RM Clean and Jerk
Metcon
400m Run
50 Toes to Bar
400m Run
Skill
5 rounds of the following for total reps of each movement
AMRAP in 2 Minutes
Row for calories
AMRAP in 1 Minute
Thrusters 135/95 lb
1 Minute Rest
Gymnastics
EMOM for 3 Minutes
Max Set of Ring Muscle Ups
Rest 5 Minutes
EMOM for 3 Minutes
Max Set of Bar Muscle Ups
Accessory
10 Rounds
40s Burpee Box Jump 24/20″
20s Rest
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm
Saturday 1/28/2017
Metcon
AMRAP in 20 Minutes
20 KB Snatches 24/16kg
20 Push Ups
20 Goblet Squats 24/16kg
Strength
EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing every 3 made lifts
Gymnastics
EMOM for 20 Minutes
[odd] 1-2 Rope Climbs
[even] straight set of strict HSPU
Skill
10 Rounds
40s Lateral burpee box jumps 24/20″
20s Rest
Accessory
10 Rounds of
15/10 Calorie Air Assault
60s rest
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog