Monday 10/10/2016
Gymnastics
10x60s Straight Set of C2B pull-up
*Start with a larger set than last week
Metcon 1
AMRAP in 15 Minutes
12 Deadlift 185/125 lb
9 Hang Power Clean 185/125 lb
200M Run
Metcon 2
4×4 Minutes
500M Row
15 Kipping HSPU
*Complete each round for time. Scale the number of HSPU as needed to be able to complete the work in under 4 minutes every round.
Strength
Strong Effort Back Squat w/ pause
1-1-1-1-1
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday 10/11/2016
Gymnastics
12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU
*use a deficit that allows you to do 3+ reps every round
Strength
10x60s
3 TnG Power snatch
*use a weight light enough to keep your feet in one place and practice TNG efficiency. The heels can come up of course, but don’t step out into a squat like you would in a max effort lift.
Metcon 1
AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 40/32 kg
Metcon 2
10 Rounds
Row for calories
Work 40s:Rest 80s
*take your average calories from last week and attempt to hold that number for 8 rounds.
Use round 1 as a warm up and round 10 as max effort.
Accessory
10×10 Strict Hip Extension with pause at parallel
*Use a 10 or 15# plate if 10 reps at bodyweight is not challenging.
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday 10/12/2016
Gymnastics
10×60 seconds
1-4 Muscle Ups
Skill
EMOM for 10 Minutes L-Hang
Weightlifting
12x90s
20 Double unders then 1 Squat Clean start at 60% and increase by 5-10 pounds each round
Metcon 1
AMRAP in 20 Minutes
400M Run
30 One arm dumbbell overhead walking lunge steps
20 Push-Ups
Metcon 2
10 Rounds
Air Assault for calories
Work 40s:Rest 80s
*take your average calories from last week attempt to hold that number for 8 rounds
use round 1 as a warm up and perform round 10 at max effort
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday 10/13/2016
Recovery
for time
2000M Ski-Erg
3500M Air Assault
5000M Row
Friday 10/14/2016
Gymnastics
Tabata Handstand Walk
*If you can not HS walk yet scale to handstand hold or practice handstand walking for 10 minutes.
Strength
Sumo Deadlift
2RM no TnG
Metcon 1
for time
21-15-9
toe-to-bar
box jump 24/20″
Metcon 2
for time
9-7-5
bar muscle
21-15-9
push jerk 115/75 lb
Accessory
10 Rounds
Ski Erg for calories
Work 40s:Rest 80s
*take your average calories from last week attempt to hold that number for 8 rounds use round 1 as a warm up and perform round 10 at max effort
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday 10/15/2016
Metcon 1
3 Rounds for time
1000M Run
30 Alternating one arm dumbbell squat clean thrusters 55/40lb
Metcon 2
81-63-45-27 Double Under
27-21-15-9 Strict HSPU
*scale to kipping hspu if needed.
Strength
Back Squat
6-6-6-6-6
Skill
10 Rounds
30 Seconds of Burpee Box Jumps 30/24
30 seconds rest
work on continuous fast reps even if it means adding some rest and getting a lower rep count
Recovery
1 round
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm
Sunday 10/16/2016
Rest.