Monday 10/24/2016
Skill
EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar
*Max set in first round
Metcon
10-1
Hang Power Clean 155/105
Burpees over the bar
Strength
Front Squat 2RM with pause in bottom of 1st rep
Gymnastics
EMOM for 10 Minutes
handstand walk 10+ feet
Choose a distance that you can repeat each minute.
If you can not HS walk make ONE attempt at 10 ft. max each minute
Accessory
7x300M Row
30s rest after every round record the time of each round
Recovery
2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
2 Minutes Puppy Dog
Tuesday 10/25/2016
Gymnastics
5 rounds
max set neutral grip pull-up with 2 second pause at the top
Strength
Back Squat 1-1-1-1-1
Metcon 1
for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 30/24
Metcon 2
AMRAP in 10 Minutes
3 Power Snatch 155/105 lb
6 Strict HSPU
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 5-10#
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
Wednesday 10/26/2016
Gymnastics
10×1 Lunge Kick to Freestanding handstand
*If you are comfortable with this skill spend some time working on handstand walking
Metcon
3 Rounds for time
400M Run
21 Thrusters 45/35
12 Chest-to-bar pull-ups
Skill
EMOM 10
1-2 Strict Muscle Ups
*If you can not do strict muscle ups alternate between straight sets of false grip ring pull-ups and strict ring dips.
Strength
EMOM for as long as possible
1 Power Clean then 1 Squat clean
Accessory
for time *
100 Single Unders
then
200 Double Unders
20 Single Unders EMOM
*use heavy rope if available
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Friday 10/28/2016
Metcon
5 rounds with 1 minute at each station
Push-ups
Two arm dumbbell hang squat cleans 40/55 lb
Row for calories
Rest
Skill
8×3 Strict Pull-Ups with pause
Strength
6x60s
5 TnG Power Snatch 135/95 lb
*Scale weight for TnG snatches if needed to complete all 5 reps unbroken
EMOM for as long as possible 1 Hang Squat Snatch
Gymnastics
10x60s
3 power cleans 155/105 + straight set muscle ups
Accessory
5×6 strict toe-to-bar
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog
Saturday 10/29/2016
Metcon
3 Rounds for time
1000M Run
20 Overhead Squats 135/95 lb
Strength
1 RM Power Clean
Gymnastics
for time
strict JT
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups
Skill
10 Rounds
30 Seconds of bar facing burpees
30 seconds rest
*try to add one rep per round from last week
Recovery
2 rounds
2 minutes standing straddle
1 minute cat tail each sides
1 minute twisted cross each arm