Monday 11/7/2016
Gymnastics
5×10′ Wall facing sideways handstand walk each direction
Skill
EMOM for 10 Minutes
[odd] Strict Pull-Ups [even] Push-ups
Metcon
for time
50-40-30-20-10
Sit-Up
25-20-15-10-5
Hang Power Clean 135/95 lb
Strength
Back Squat
1 set of 5 at 60,65,70,75 and 80% of 1RM
Accessory
For Time
3k Air Assault
Recovery
2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
2 Minutes Puppy Dog
Tuesday 11/8/2016
Strength
Front Squat
3-3-3-3-3
Metcon
AMRAP in 10 Minutes
5-10-15-20-25 …
Burpee Box Jump 24/20″
*100M Run in after every round
Skill
for time
40-80-120-80-40
Unbroken Double Unders
Gymnastics
10x60s
Straight set strict deficit HSPU 4.5/3″
*scale deficit depth as needed
Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
Wednesday 11/9/2016
Gymnastics
For Time
10 strict MU + 10 Kipping MU
Skill
Unbroken Double Under Ladder in 1o minutes
5-10-15-20-25-10…
*Use heavy rope if you have it. If you were able to finish yesterdays ladder easily and with no mistakes, scale up to triple unders.
Metcon
AMRAP in 7 Minutes
10 Sumo Deadlift High Pull 135/95 lb
10 Push Press 135/95 lb
Strength
Max effort Power Snatch + Squat Snatch w/ pause in the bottom of OHS
No TnG
No saves
Accessory
Air Assault
5K easy
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Thursday 11/10/2016
Strength
EMOM for 10 Minutes 1 Squat Clean
*Build to a max for the day
Metcon
for time
50 Wall Ball Shots 30/20lbs
400M Run
50 KB Swings 36/28kg
400M Run
Friday 11/11/2016
Metcon 1
“Donny”
21-15-9-9-15-21
Deadlift 225/155
Burpee
Metcon 2
1k Row
40 Pull-ups
Rest 5 min
40 Pull Ups
1k Row
Strength
Hang Power Clean
5×1 80% (of power clean)
3×1 85%
1×1 90%
Gymnastics
10x60s
Straight set Parallette HSPU
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
Saturday 11/12/2016
Metcon
AMRAP in 25 Minutes
12 Thrusters 75/55 lb
9 Toe-To-Bar
200M Run with a medicine ball 20/14 lb
Gymnastics
10x90s
[odd] 2 Rope Climbs
[even] straight set strict HSPU
Skill
20x60s
[odd] 2-4 bar muscle up
[even] 2 Squat Snatch 75-80%
Accessory
10 Rounds
30 Seconds of bar facing burpees w/vest
30 seconds rest
*try to do one more rep than last time