Monday 11/21/2016
Skill
Power Clean 1-1-1-1-1
Metcon
In front of a clock set for 12 minutes
1 minute of Double Unders
1 minute of Kettlebell Swings 32/24 kg
2 minutes of Double Unders
2 minutes of Kettlebell Swings 32/24 kg
3 minutes of Double Unders
3 minutes of Kettlebell Swings 32/24 kg
Strength
Back Squat
3×4 ~ increasing 5-10 lbs on each set from 11/14
Gymnastics
3×10′ Wall facing sideways handstand walk each direction then 10′ out
Accessory
10 Rounds
Row for calories
Work 50s:Rest 70s
Recovery
2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog
Tuesday 11/22/2016
Skill
10x60s
Straight set of Kipping Chest To Bar Pull-Ups
30 seconds of alternating pistols
Metcon
AMRAP in 10 Minutes
6 Front Rack Walking Lunge steps 135/95 lb
12 Front Squats 135/95 lb
24 Sit-ups
Strength
Squat Clean 7×1 90%
Gymnastics
3 rounds each for time:
7 Muscle-Ups
400 meter run
Rest 3 minutes between each round
Accessory
3 rounds, each for time and reps
100 single-unders
50 double-unders
1 Minute of triple unders
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Wednesday 11/23/2016
Skill
EMOM for 10 Minutes
3 Power Snatch
Metcon
5 rounds for reps with one minute at each station
Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 55/40
Rest
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU + Straight set of Kipping HSPU
Do not come down in between, transition directly from strict to kipping
Choose a number of each that you think you can maintain
Strength
10×3 Strict Weighted Neutral Grip pull-ups with 2 second pause at the top
Add 5+ pounds to your bodyweight if possible
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 10-20lbs
Recovery
2 rounds
2 Minute saddle pose
2 Minutes twisted cross each side
1 minute puppy dog
1 Minutes down dog
Thursday 11/24/2016
Metcon
for time
20 Burpees
50 Air Squats
20 Burpees
50 Walking Lunge Steps
20 Burpees
50 Jumping Squats
20 Burpees
50 Jumping Lunge Steps
20 Burpees
Friday 11/25/2016
Gym is closed today.
Rest, get outside, go for a run, or visit a different gym if you’re home for the Holiday!
Saturday 11/26/2016
Metcon 1
Your choice of:
“Fran”
21-15-9 95/65
Thruster
Pull-up
“Diane”
21-15-9 225/155
Deadlift
HSPU
“Elizabeth”
21-15-9
Power Clean 135/95
Ring Dip
Metcon 2
5 Rounds for time
300M Ski-erg
15 Overhead Squat 95/65 lb
Skill
10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest
*try to add one burpee to each round from your last attempt
Strength
EMOM for as long as possible
1 Squat snatch
start at 60% and increase with each successful attempt
Accessory
E2MOM for 10 Minutes
1 legless rope climb + 1 rope climb
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm