Monday 1/30/2017
Strength
Deadlift
3-3-3-3-3
Metcon
AMRAP in 10 Minutes
10-20-30-40…
Med Ball Sit-Up 20/14lb
20-40-60-80…
Double Under
Skill
10 Rounds of
25/20 Calorie Row
60s rest
Gymnastics
EMOM for 20 Minutes
1-3 strict MU
Accessory
For time
50 kipping HSPU
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Tuesday 1/31/2017
Skill
EMOM for 10 Minutes
[odd] 30 seconds of ring dips
[even] 30 seconds of pistols
Metcon
3 rounds for time
400M Run
10 Front Squats 185/135lb
Strength
EMOM for as long as possible 1 Squat Snatch with pause in bottom of overhead squat starting at 60%
Gymnastics
10x90s
3-5 Muscle Ups + 2 Power Cleans 75%
Accessory
5 Pegboard Ascents
OR
7 sets of 5 Strict Neutral Grip Pull-Ups
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Wednesday 2/1/2017
Skill
8×3
Strict Pull-Up with Pause at top of pull-up
Metcon
For time
30 Calorie Row
50 Kettlebell Swings 32/24kg
30 Burpees
Strength
Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95
Gymnastics
E2MOM for 10 Minutes
15 Toes to Bar + 100M Run
Accessory
3 rounds
Max Set strict HSPU
Rest to recovery between sets
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Thursday 2/2/2017
Skill
EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks
WOD
3 Rounds for reps
2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest
OR
If you need a recovery day:
Recovery
On the rower
5 Rounds for calories
2 Minutes Easy
1 Minute Hard
1 minute rest
Friday 2/3/2017
Accessory
5×2 Rope Climb
Perform each set for time
Metcon
For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″
Strength
Front Squat
1×10 @ 60%+
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95
Skill
EMOM for as long possible
1 Power Snatch + 1 Hang Squat Snatch starting at 60% and increasing
Gymnastics
AMRAP in 8 Minutes
3-6-9-12-15-18…
Kipping HSPU
3-3-3-6-6-6-9…
Deadlift 225/155lb
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm
Saturday 2/4/2017
Metcon
In front of a clock set for 18 minutes
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
Strength
EMOM for as long possible
1 Squat clean and Jerk starting at 60% and increasing
Gymnastics
E2MOM for 20 Minutes
[odd] 25′ Two Arm Dumbbell overhead walking lunge 50/35 lb
[even] 20 Double Unders + straight set of Bar Muscle Ups
Skill
10x60s
30s of strict HSPU followed by straight set of alternating pistols
Accessory
10 Rounds of
15/10 Calorie Air Assault
60s rest
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog