Monday 2/27/2017

Gymnastics

Tabata Toes to Bar

Rest 1 Minute

Tabata Plank Hold

Metcon

AMRAP in 10 Minutes

Deficit Plate Push-Ups 45/25lb*
*EMOM 12 Jumping Lunges

Strength

Front Squat ~
5×5
60,65,70,75,80%

Skill

20x60s
[odd] 2 Overhead Squat starting at 60% and working up to 80%
[even] Ring Muscle Ups

Accessory

for time
50-35-20
Pull-ups
80-105-150
Double Unders

Tuesday 2/28/2017

Strength

EMOM for 10 Minutes
1 Squat Clean + Split Jerk

Metcon

AMRAP in 8 Minutes
20 Double Unders
10 Thrusters 95/65lb

Accessory

for time *
21-15-9
Strict Pull-Up
Strict Dip
* Wearing 10lb weight vest

Skill

20x60s
[odd] 2 Deadlift 80%
[even] Straight set Kipping HSPU

Gymnastics 

4 rounds for time
5 Bar Muscle Ups
20 Calorie Row

Wednesday 3/1/2017

Strength

EMOM for 10 Minutes
2 Squat Snatches

Metcon

10 rounds for time
12 Kettlebell Swings 32/24kg
15 Sit Ups

Accessory

for time
30-25-20-15-10-15-20-25-30
Row for Calories
60-50-40-30-20-30-40-50
seconds rest

Gymnastics

C2B Pull Ups*
*400m Run after each round 

Skill

EMOM for 10 Minutes
1-2 Rope Climbs

Thursday 3/2/2017

Skill

10 attempts at a max handstand walk

Metcon

4 rounds for time
400m Run
30 Medicine Ball Cleans 20/14lb
15 Burpees

OR

If you need a Recovery Day:

Recovery

E3MOM for 21 Minutes
400m Run

Friday 3/3/2017

Rest

Saturday 3/4/2017

17.2!