Monday – 10/3/2016
Gymnastics
10x60s Straight Set of C2B pull-up
Weightlifting
Power Clean
1-1-1-1-1
Metcon 1
10 Rounds
Row for calories
Work 40s:Rest 80s
Metcon 2
“Annie”
50-40-30-20-10
Double Under
Sit-Ups
Accessory
For Time: 30 Strict HSPU
*If you can not do strict handstand push-ups scale to kipping.
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 10/4/2016
Gymnastics
10×1 Wall walk with 10 Second Hold in wall facing Handstand
Weightlifting
Squat snatch with pause in bottom of overhead squat
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
Metcon 1
4 Rounds with 1 minute on each station
Two arm dumbbell push press 45/30 lb
Air Squat
Row for calories
Rest
Metcon 2
3 Rounds Each For Time:
20 Calorie Air Assault
20 Burpees to Target
*Rest 3 minutes between rounds
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Wednesday 10/5/2016
Gymnastics
10×60 seconds
1-3 Muscle Ups
Strength
Front Squat
4-4-4-4-4
Metcon 1
AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up
Metcon 2
10 Rounds
Air Assault for calories
Work 40s:Rest 80s
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 10/6/2016
Recovery
For time
5000M Row
3500M Air Assault
2000M Ski-Erg
Friday 10/7/2016
Gymnastics
20x60s
Odd: Straight Set T2B
Even: Straight set strict HSPU
*To scale use an abmat if needed
Weightlifting
Max effort for the day of power snatch + squat snatch
*No TnG but hands stay on the bar and follow yourself quickly
Skill
5×1 Rope Climbs
*Focus on speed on the way up and efficiency on the way down
Metcon
For time
30 Squat clean & jerk 155/100
Accessory
Tabata Ring Dip
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday 10/8/2016
Metcon
5 Rounds for time
400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar
Gymnastics
6x60s Straight Set Bar MU
*Attempt a max set at the end of the 6 minutes.
Weightlifting
Max Effort Squat Clean & Jerk
Skill
10 Rounds
30 Seconds of Burpee Box Jumps 30/24
30 seconds rest
*work on contiuous fast reps even if it means adding some rest and getting a lower rep count
Accessory
10×3 Neutral Grip Pull Ups with pause at the top of the pull up.
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm