Monday 12/19/2016
Metcon
AMRAP in 3 min of:
5 Power Cleans 155/105lb
3 Front Squat 155/105lb
1 Jerk 155/105lb
Rest 1 min and repeat for a total of 5 cycles
Accessory
1 RM Weighted pull-up
Strength
5×5 Backsquat at 75%
Gymnastics
AMRAP in 10 minutes*
Bar Muscle Ups
*7 Burpees to target EMOM (Use your pull-up bar as your target)
Skill
4x250M 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 12/20/2016
Strength
Deadlift
5-5-5-5-5
Metcon
AMRAP in 12 Minutes
10 Burpees
20 Alternating DB Snatches 50/35lb
40 Double Unders
Gymnastics
EMOM for 10 minutes
2 Strict Deficit HSPU + Straight set of Kipping Deficit HSPU 4.5/3″
(Do not come down between movements)
Skill
EMOM for as long as possible
3 Overhead squats (working from a rack) starting at 60% and increasing
Accessory
3 min on 1 min off for 5 rounds
20 Calorie Row + Max distance HSW
Recovery
2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog
Wednesday 12/21/2016
Metcon
3 rounds for time
21 Toes-to-Bar
400m Run
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.
OR
EMOM for 10 Minutes
[Odd] 30s Ring Dips
[Even] 30s Seated L sit or L sit on Parallettes
*If you are unable to complete the strict MU on the minute follow the class skill work for the day.
Strength
Build to heavy single front squat
Skill
AMRAP in 5 Minutes
Single Unders
3 Triple Unders EMOM
Accessory
10×10 Strict Weighted Hip Extension with pause at parallel use 20 or 25lbs
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch
Thursday 12/22/2016
Strength
1 RM Squat Snatch
WOD
“Karen”
For time
150 Wall Ball Shots 20/14lbs 10/9′ target
OR
If you need a recovery day:
Recovery
7x180s
400M Run
Complete each for time
Friday 12/23/2016
Gymnastics Metcon
AMRAP in 20 Minutes
500M Row
4 Muscle ups
Strength
7RM Front Squat
Weightlifting
EMOM for 10 Minutes 2 Power Clean
for time
Metcon
21-15-9
Deadlift 225/155 lb
Pull-up
Accessory
9 Minutes Air Assault for calories with legs only
EMOM 5 calories with arm assist
then
1 Minute for calories with legs and arms
this is one continuous 10 Minute bike. Score is total calories.
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Saturday 12/24/2016
Double under
Kettlebell swings 32/24 kg
Two Arm Dumbbell Thruster 45/30 lb
Rest
*Perform 12 burpees E3MOM.