Monday 12/12/16
Strength
3 RM Front Squat
Metcon
10 min AMRAP
7 Burpees over the bar
3 Clean and Jerks 185/125lb
Gymnastics
4×3 Minutes
Max set Muscle ups
then immediately max set of wall ball shots 30/20 10/10 ‘
Skill
10 minute EMOM Handstand Walk
Choose a distance you can repeat every minute
Accessory
3x250M row easy rest 1 minute between each
rest to recovery then 500M row for time
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Tuesday 12/13/2016
Gymnastics
EMOM for 10 Minutes
[odd] Straight set T2B
[even] Strict HSPU
Metcon
5 rounds for time
25 Sit Ups
20 Lunges
15 Box Jumps 24/20″
Strength
3×1 slow pull squat snatch
use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM
Accessory
5 rounds each for time
750m Air Assault
10 Strict Pull-ups
Rest 1 minute between rounds
Skill
AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM
Recovery
2 rounds
3 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Wednesday 12/14/2016
Strength
EMOM for 10 minutes
1 Hang Squat Clean
Metcon
AMRAP in 10 minutes
2-4-6-8..
Thruster 135/95lb
10-20-30-40..
Double Under
Gymnastics
EMOM for 10 Minutes
1-3 strict MU
Add 2.5-5lb to your body weight if you completed 2+ per minute last week
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 20-25lbs
Skill
6x90s
Straight Set Bar Muscle Up + Straight Set Squat Snatch 95/65lb
Choose a challenging but sustainable set of each and try to repeat the same reps each round
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday 12/15/2016
Skill
5 rounds
20s Hollow Rock
20s Plank
20s Rest
WOD
3 rounds of 90s at each station for max reps
Pull-Up
KB Swing 32/24kg
Row for Calories
Rest
OR
Recovery
If you need a recovery day skip the class and instead Row 5k for time
Friday 12/16/2016
Strength
1RM Push Press
Metcon
21-18-15-12-9-6-3
Deadlift 225/155lb
Goblet Squat 32/24kg
Skill
Death By Air Assault
3 calories on the bike in the first minute (add 3)
6 calories on the bike in the second minute (add 6)
9 calories on the bike in the third minute (add 9)
11 calories in the fourth minute (add 11)
13 calories in the fifth minute (add 13)
14 calories in the sixth minute (add 14)
15, 16,17,18 …
You do not need to reset the bike every round
Gymnastics
EMOM for 10 Minutes
1-3 Muscle Ups then immediately 2 Power Snatch ~ 70%
Accessory
10×3 Strict Ring Dip with 2 second hold in the bottom of each dip
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
12/17/2016
Metcon 1
20 min AMRAP
20 Power Snatches 75/55lb
20 Push Ups
400m Run
Metcon 2
5 Rounds of 3 Minutes on 1 Minute off
AMRAP of
3 Bar Facing Burpees
6 Thrusters 95/65 lb
9 Pull-Ups
Perform this chief style restarting after your minute of rest
Gymnastics
AMRAP in 10 minutes*
Strict HSPU
*5 toes to bar EMOM
Strength
2×1 Squat clean starting at 60%
Use an EMOM clock and add a minute rest for every weight change.
Add an additional minute rest for any missed attempt or weights above 90% of your 1RM
Accessory
Ski-erg
5x500M
Rest 2 Minutes between rounds, use the first two as warm up
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog