Monday 11/28/2016
Gymnastics
10 attempts at HS walk for distance
Metcon
50-40-30-20-10
Med Ball Clean
Med Ball Sit Up 20/14
Strength
Slow pull squat snatch with pause above the knee
start at 60% and perform 3 reps at each weight working up to 80-85%
Skill
10 Rounds
Row for calories
Work 60s:Rest 60s
Accessory
Complete Each set for time
8-7-6-5-4 Muscle Ups
Rest 3 minutes between each set
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
11/29/2016
Strength
EMOM for 10 minutes 1 Push Jerk + 1 Split Jerk
Metcon
AMRAP in 15 Minutes
400 m Run
25 Push Up
75 Double Under
Skill
for time 2K Row
rest 1 Minute then max set of Pull-Ups
Gymnastics
10x60s Straight Set Parallette HSPU
Accessory
3 times through
Reverse Tabata Air Assault for calories
8 rounds of 10 Seconds on 20 seconds of rest
rest 2 Minutes and repeat 2 more times
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
Wednesday 11/30/2016
Skill
EMOM for 10 minutes
Knees to Elbows
Metcon
AMRAP in 10 Minutes
Power Snatch 135/95
*8 Lunge Steps EMOM
Strength
Build to heavy double front squat
Gymnastics
EMOM for 10 Minutes
1-3 strict MU
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 15-20 lbs
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Thursday 12/1/2016
Strength
Front Squat 2-2-2-2-2
Metcon
AMRAP in 8 min
12 KB swing 32/24
6 Burpee Box Jump
*If did the heavy double front squat yesterday, skip the class work today and instead complete:
On the Concept 2 Rower
Perform the
1:40/:20 …9
program this is 9 total rounds with 2 minutes rest after the 5th round
Friday 12/2/2016
Strength
Deadlift
2-2-2-2-2
Metcon
for time
15-20-25*
Power Clean 135/105
*200 M Run after each round
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU + 2 Bar MU
Skill
for time
1 Mile run
rest 1 minute then 1 Attempt at a max set of wall ball shots 20/14 lb 10/10
Accessory
8×3 Strict Pull-Ups with pause
*Add weight if you performed these weighted last week
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Saturday 12/3/2016
Metcon 1
AMRAP in 20 Minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Strength
3×1 Squat Snatch with pause in bottom of squat
Start at 60% and perform one snatch every minute
Add weight every 3 minutes, add a minute rest for every weight change
Metcon 2
for time
90-80-7-60
Double Under
9-8-7-6
Muscle Up
Accessory
Ski-erg
10x250M
Rest 2 Minutes between rounds, use the first two as warm up
Recovery
2 rounds
1 Minute saddle pose
2 Minutes puppy dog
1 minute saddle pose
2 Minutes down dog