Monday 2/6/2017
Skill
EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar
WOD
10-1
Hang Squat Clean 115/85lb
Push Press 115/85lb
Strength
Deadlift
1×10 @ 60%,
1×10 @ 70%
1×2 @ 80%
1×2 @ 86%
1×2 @ 92%
Gymnastics
10x60s
1-4 Muscle ups then 6 suitcase dumbbell walking lunge steps 50/35 lb
Accessory
100 Calorie row then
each round for time
30 Calorie Row
90 Seconds rest
60 calorie row
3 Minutes rest
30 Calorie row
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Tuesday 2/7/2017
Skill
10×1 Wall Walk
Metcon
5 rounds for reps
1 Minute Row for Calories
1 Minute Dumbbell Burpee Deadlifts 50/35lb
1 Minute Box Jumps 24/20″
1 Minute Rest
Strength
5 rounds of
3x45s
1 Squat snatch
1x45s rest
start at 60% and increase
Gymnastics
AMRAP In 5 Minutes
Burpee Muscle ups
Accessory
5 rounds
Max set strict neutral grip pull-ups
Rest 1 Minute
Max set strict ring dips
Rest 2 minutes between rounds
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Wednesday 2/8/2017
Skill
EMOM for 10 Minutes
3 Power Snatch
Metcon
AMRAP in 8 Minutes
2-4-6-8-10…
Medicine Ball Clean 20/14lb
Push-up
Strength
5 rounds of
3x45s
1 Squat Clean
1x45s rest
start at 60% and increase
Gymnastics
10x60s
20 Double unders then straight set of kipping HSPU
Accessory
EMOM for 10 Minutes
10 Burpees
Recovery
2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog
Thursday 2/9/2017
Skill
EMOM for 10 Minutes
[odd] :30 seconds L-sit hold
[even] :30 seconds Plank hold
WOD
AMRAP for 15 Minutes
5 Strict Pull Ups
15 Kettlebell Swings 32/24kg
45 Double Unders
OR
If you need a recovery day
Recovery
On the rower
5 Rounds of
2 Minutes Hard
1 Minute easy for calories
1 minute rest
Friday 2/10/2017
Strength
Front Squat
10-10-10
Metcon
For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb
Skill
AMRAP in 8 minutes
10 Kipping HSPU
5 Power Snatch 135/95lb
Gymnastics
10x60s 20 Double unders then straight set of bar muscle ups
Accessory
AMRAP In 5 Minutes Burpee Bar Muscle ups
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog
Saturday 2/11/2017
Metcon
AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb
Rest 2 minutes
AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar
Strength
5 rounds of
3x45s
1 Split Jerk
1x45s rest
start at 60% and increase
Skill
Every 6 Minutes for 30 Minutes*
for time
15 Calorie Air Assault
30 Calorie Row
*use the first two as warm up
Gymnastics
AMRAP in 10 Minutes
5 Strict Def HSPU 4.5/3″
10 Alternating Pistols
Accessory
10x60s 20 double unders then straight set of chest to bar pull-ups
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog