Category: Competition

Monday 4/24/2017

Skill

EMOM for 10 Minutes
1 Hang Squat Clean + 1 Squat Clean

Metcon

AMRAP in 10 Minutes
2-4-6-8-10…
Medicine Ball Cleans 30/20lb
1-2-3-4-5…
Burpees

Strength

4RM Push Press

Gymnastics

8x90s
Straight set of kipping HSPU + Straight Set SHSPU
[You can come off the wall between kipping and strict but transition should be quick]

Accessory

for time
21-15-9
Power Snatch 115/85lb
Ring Dip

Tuesday 4/25/2017

Accessory
10×3
Strict Chest to Bar Pull-Ups

Metcon

In front of a clock set for 12 minutes:

1 minute of Double Unders
1 minute of Two Arm Dumbbell Suitcase Lunges 50/35lb
2 minutes of Double Unders
2 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
3 minutes of Double Unders
3 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb

Strength

3×10
Deadlift 80% or add 5-10lb from 4/14

Skill

Row 2K then 5 rounds of 30s on 30s off for for max 500m pace rest between efforts

Gymnastics 

EMOM for 10 Minutes
[odd] 30s of Rope Climbs work on speed
[even] 3 Thrusters starting at 60% and working up to a strong effort 3RM

Wednesday 4/27/2017

Skill

10 rounds
20 seconds Hollow Rock or Hold
20 seconds Super Man Hold
20 seconds rest

Metcon

Starting at 0:00

For time
400m Run
50 Air Squats

Starting at 5:00

For time
100 Air Squats
1000m Run

Strength

Back Squat
4×4 75%
3×3 80%
2×2 85%

Gymnastics

AMRAP in 4 Minutes
25 Calorie Row
Max Reps Bar Facing Burpee

Rest 1 Minute

AMRAP in 4 Minutes
25 Calorie Row
Max Reps Muscle Ups

Rest 5 minutes and repeat

Accessory 

7x60s
10 GHD Sit-Ups
**[If you have never done this volume of GHD sit ups only do 5 minutes rather than 7]

Thursday 4/27/2017

Skill

EMOM for 10 Minutes
2 Split Jerks

Metcon

30-20-10
Kettlebell Clean & Push Press 32/24 kg
Box Jump 24/20″

OR
If you need a Recovery Day

Recovery

10×3 Minutes
400m Row
Use first 2 as warm up, record the time of each

Friday 4/28/2017

Strength

10×1
Deadlift

Metcon

AMRAP in 7 Minutes
10 Power Cleans 135/95lb
20 Push-Ups

Gymnastics

For time
12-9-6
Strict Muscle-Up
15-12-9
Burpee Box Jump all the way over

Skill

1 Mile Run on True Form

Accessory

EMOM for 10 Minutes
Straight Set Strict Deficit HSPU 4.5/3″

Saturday 4/29/2017

Metcon

AMRAP in 20 Minutes
5 Squat Snatch
10 Toes-to-Bar
15 Bar Facing Burpees

Gymnastics

3 Rounds for time
400m Run
7 Bar Muscle Up

Strength

7 RM OHS

Accessory

E2MOM for 10 Minutes
1 legless rope climb + 1 rope climb
[if you are unable to complete a round turn into an AMRAP for the remainder of the 10 Minutes]

Skill

For time
10×5 Power Snatch 95/65lb
(All sets must be unbroken sets of 5)

 

Monday 4/17/17

Skill

Strict Press
5-5-5-5-5

Metcon

AMRAP in 10 Minutes
15 Air Squats
10 Hang Power Cleans 115/85lb
5 Push Press 115/85lb

Gymnastics

6x120s Max set of ring muscle ups
*attempt the largest set possible in each round

Strength

Split Jerk 3×1 ~70,80,85,90%
Make 3 reps at each weight, no saves.

Accessory

6x120s
15 Calorie Ski-Erg
10 GHD Sit Ups

record the time of each

Tuesday 4/18/2017

Strength

Deadlift
5×5

Metcon

7 rounds for time
21 Sit-Ups
7 Left Arm Dumbbell Snatches 55/40lb
7 Right Arm Dumbbell Snatches 55/40lb

Skill

10 Minutes Triple Under practice
Spend 10 Minutes working towards a max set of unbroken triple unders

Gymnastics

EMOM for 20 Minutes
[odd] Straight Set Strict HSPU
[even] 10 Alternating Pistols
*If you can not do pistols choose a scaled version like pistols to a box, high box step ups or lunges.

Accessory

For time
45-30-15
Pull-ups *
*15 Box Jumps after every round 30/24″

Wednesday 4/19/2017

Accessory

8 Minutes to Establish a Max set of Double Unders
(If you missed yesterdays skill work, try some triple unders)

Metcon

3 rounds for max reps
One minute of Front Squats 155/105lb
Rest one minute
One minute of Chest To Bar Pull-Ups
Rest one minute
One minute of Power Cleans 155/105lb
Rest one minute

Skill

EMOM for as long as possible
3 Push Jerks

Strength

Backsquat
5×1
75,80,85,90,95%  1 rep at each weight

Gymnastics 

3 rounds each for time
15 Calorie Row
15 Toes to Bar
Rest as needed between rounds

Thursday 4/20/2017

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Metcon

AMRAP in 10 Minutes
10 Burpee Box Jumps 24/20″
10 Goblet Weighted Step ups 32/24 kg 24/20″
10 Kettlebell Swings 32/24 kg

OR

If you need a Recovery Day

Recovery

3×1 Mile Run
Rest as needed between each

Friday 4/21/2017

Strength

Front Squat
5-5-5-5-5

Metcon

5 rounds for time
10 Toes-to-bar
200m Run

Gymnastics

For time
12-9-6
Muscle Ups
Kipping Deficit HSPU 6/3″

Skill

Every 120s for as long as possible
3 Position squat snatch
1 Rep from the floor + 1 rep below the knees + 1 rep above the knees
start at 60% and increase in small increments to a strong effort lift for the day or 80% of your 1RM

Accessory

On the C2 rower, 5 rounds of:
Pull a sub-1:40/1:55 per 500M pace for as long as possible
Rest 2 minutes
record total time in each round. Wind up to 1:40/1:55 as fast as possible.

Saturday 4/22/2017

Metcon

For Time:
Fran
Run 1 Mile

Strength

EMOM for as long as possible
1 Squat Clean & Jerk

Start at 60% and increase to a max for the day

Skill

for time
30 Overhead Squats 95/65lb
30 Bar Facing Burpees
30 Sumo Deadlift High Pull 95/65 lb
30 Box Jump all the way overs 24/20″

Gymnastics

AMRAP in 8 Minutes
Bar Muscle Ups*
*25 Double Unders EMOM

Accessory

Not for time
30 Strict Dips 7.5lb
30 Strict Pull-Ups 7.5lb

Monday 4/10/2017

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders
[If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.]

Metcon

5 Rounds for reps with one minute on each station

Row for Calories
Wall Ball Shots 20/14lb to 10/9′
Dumbbell Power Cleans 50/35lb
Rest

Accessory

Row 2k

Gymnastics 

For time
30 Paralette HSPU
[use a deficit that allows you to complete sets of 3-7]

Strength

EMOM for as long as possible
1 Squat Clean & Jerk starting at 60% and increasing to a max for the day.
* continue with max effort squat clean

Tuesday 4/11/2017

Skill

EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position

Metcon

AMRAP in 10 Minutes
8 Front Rack Lunge Steps 135/95lb
100m Run

Strength

Every 90s for as long as possible
3 Squat Snatch Starting at 60% and increasing

Gymnastics 

10x60s
[odd] 5 Thrusters 135/95
[even] Straight Set Bar MU 

Accessory

2xTabata
Bar Facing Burpees
This 16 consecutive tabata intervals of 20s on 10s off. Goal is 6 bar facing burpees every round.

Wednesday 4/12/2017

Skill

EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats

Metcon

“Isabel”
30 snatches for time 135/95lb

Strength

EMOM for as long as possible 1 Thruster
Use rack, or take from floor start at 60% and build to a max for the day. 3 strikes you’re out

Gymnastics

7 rounds for time
3 Muscle Ups
10 GHD Sit Ups
*[Sub 7 C2B Pull-Ups if you can’t do Ring MU]
**[if you are not used to this volume of GHD sit-ups drop the 10 down to 7 every round]

Accessory

for time
1000M Row
50 Burpee Box Jump Overs 24/20 

Thursday 4/13/2017

Skill

6×5 Strict Pull-Up with pause at the top

Metcon

AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Sit-ups

OR
If you need a recovery day:

Recovery

10x120s
On the concept 2 Rower
Attempt max calories in 20 pulls. Record total calories for each effort
Stroke rate must be above 24/m.

More Recovery

30 Minutes mobilize stretch

Friday 4/14/2017

Accessory 

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

Metcon

3 rounds for time
400m Run
10 Clean and Jerks 155/105lb
[Only scale up in weight if 135/95 is a manageable working weight for you]

Gymnastics

12 Strict Ring Muscle ups
2 Minutes rest
9 Strict Ring Muscle ups
2 Minutes rest
6 Strict Ring Muscle ups
[Scale to Kipping MU if needed or 30-20-10 Strict Ring Dip with the rest periods] 

Strength

Deadlift 3×10 ~ 75%

Skill

30-20-10
DB Thruster 35/25lb
Toe-To-Bar

Saturday 4/15/2017

Metcon

AMRAP in 25 Minutes
10 Burpees
15 Kettlebell Swings 32/24kg
20 Thrusters 45/35lb

Strength

Front Squat 4RM

Skill

6x120s
5 Overhead Squat ~ 70% of 1RM

Gymnastics

3 Rounds for time
25 Pull-Ups
15 Strict HSPU

Accessory

On the C2 rower, 10 rounds of:
Pull a sub-1:30/1:50 per 500M pace for as long as possible
Rest 1 minute
Record total time pace is held each round. Wind up to 1:30/1:50 as fast as possible.

Monday 4/3/2017

Strength

Deadlift
3-3-3-3-3

Metcon

AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set

Gymnastics

AMRAP in 20 Minutes
7 Strict Muscle ups
400M Run

[Strict MU can be scaled to 12 Strict Pull-Up and 12 Strict Dip each round]

Skill

7x90s
Squat Clean & Jerk
Warm up then 7 reps at 90%

Accessory

8x60s
[odd] GHD Sit-Ups
[even] Alternating Pistols

Tuesday 4/4/2017

Skill

EMOM for 10 minutes
1 Power Clean + 3 Front Squats

Metcon

150 Double Unders
50 Kettlebell Snatches 28/20kg
1,000m Run

Gymnastics

For time
50 Strict Deficit HSPU 4.5/3″
[Scale the deficit if needed]

Strength 

EMOM for as long as possible. Slow pull Squat Snatch. Start at 60% and increase if no misses.
Complete at least 3 reps at 90%

Accessory

Row 2k

Wednesday 4/5/2017

Accessory

3 Rounds of

30 Second L-Hang
1 Minute Arch Hold
2 Minute Plank Hold

Metcon

For time
50 medicine-ball cleans 20/14lb
25 push jerks 155/105lb
50 medicine-ball cleans 20/14lb

Gymnastics 

5 rounds for time
12 Toes to Bar
6 Bar Muscle Ups

Strength

EMOM for 10 Minutes 3 Push press building to a max for the day

Skill 

Run 1 Mile

Thursday 4/6/2017

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Metcon

AMRAP in 8 Minutes
10 Lunges
10 Hang Power Clean 135/95 lb
10 Lateral Bar Hop

OR
If you need a recovery day:

Recovery

4×10 Minutes
Run 1 Mile

Friday 4/7/2017

Strength

1 RM Snatch

Metcon

21-15-9
Kettlebell Swing 32/24kg
Toes-to-bar

Skill
15-12-9
Power Clean 165/115lb
Push Jerk 165/115lb

Gymnastics 

for time 1000M Row
20 Muscle ups
*Scale to 30 C2B Pull-ups if needed

Accessory

8x60s
[odd] kipping HSPU
[even] rest

Saturday 4/8/2017

Metcon

Max rounds in 3 minutes of:

3 Deadlifts 225/155 lb
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Strength

5RM Front Squat

Skill

For time
12-9-6
Thruster 135/95lb
3-2-1
Rope Climb

Gymnastics 

AMRAP in 8 Minutes
Bar Muscle Ups*
*5 Burpees EMOM

Accessory 

EMOM for 10 Minutes
[odd] 30s kipping ring dips
[even] 30s box jumps 30/24″

Monday 3/27/2017

Strength

EMOM for 10 minutes
3 Push Press

Metcon

4 rounds for time
12 Kettlebell Swings 32/24kg
8 Kettlebell Goblet Lunge Steps 32/24kg
200m Run

Gymnastics

EMOM for 10 Minutes
2 TnG Heavy Power Cleans + 2-3 Muscle Ups

Skill

EMOM for as long as possible. No feet squat snatch.
Start at 60% and increase if no misses.
Start in squat stance and keep feet bolted. No saves

Accessory

8x60s
[odd] GHD Sit-Ups
[even] Rest

Tuesday 3/28/2017

Skill

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

Metcon

Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb

Accessory

for time
21-15-9
Strict Pull-Up 15lb
Strict Ring Dip 15 lb

[Only add weight if you’re still able to complete multiple reps in a row, if not, complete with no weight]

Strength

Front Squat ~
5×3
60,65,70,75,80%

Gymnastics

for time
27-21-15-9
Kipping HSPU
9-15-21-27
Row for Calories

Wednesday 3/29/2107

Strength

1 RM Front Squat

Metcon

AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb

Skill 

for time
30-24-18
Heavy Rope Double Under (The RX Smartgear Gym Ropes)
15-12-9 Power Snatch 115/85 lb

Accessory

8x60s
[0dd] alternating pistols
[even] rest

Gymnastics 

EMOM for 10 Minutes
2 TnG Squat Snatch 60%+ then immediately straight set of bar muscle ups

Thursday 3/30/2017

Skill

EMOM for 10 minutes
Straight Set or :30 seconds of Knees to Elbows

Metcon

5 rounds for time
21 Wall Ball Shots 20/14lb to 10/9′
7 Burpees

OR
If you need a Recovery Day

Recovery

Every 3 Minutes for 45 Minutes (15x180s)
Run 200M
use the first 3 as warm up

Friday 3/31/2017

Skill 

EMOM for 10 Minutes
3 Thrusters

Metcon

AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders

Strength

1 squat snatch every minute for as long as possible
start at 60% and increase every 3 made reps
1 minutes rest every time you add weight
3 strikes your out. 1 rep at each weight above 90%

Gymnastics

30 Muscle Ups for time*
*10 minute cap

Accessory

7 Rounds for time
Row 250M
7 strict HSPU

Saturday 4/1/2017

Metcon

For time
1 Mile Run
30 Power Snatches 155/105lb

Strength

2 Rep Max deadlift with no bounce no tap on second rep

Gymnastics

EMOM for 20 Minutes
[odd] Straight set strict deficit HSPU 4.5/3″
[even] 2 Power clean + Squat clean starting at 60% and working up to max effort 2 rep power clean. does not need to be touch and go.

Skill

for time
50-35-20
Pull-Ups
10 Back squats 205/155 after every round of pull-ups (rack ok)

Accessory

5 pegboard ascents

 

Monday 3/20/2017

Skill

10×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Metcon

2 rounds for time
25 Hang Power Cleans 135/105lb
50 Walking Lunge Steps

Strength

2RM Push Press

Gymnastics 

20×60
[odd] Straight set of Muscle Ups
[even] 4 Heavy Thrusters

Accessory

For time
21-15-9
Ring Dip
GHD Sit Up

Tuesday 3/12/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds Hollow Rock or Hold
[even] Double Unders

Metcon

7 Rounds for Max Reps
1 Minute Row for Calories
1 Minute Double Dumbbell Thrusters 50/35lb
1 Minute Rest

Strength

3RM Deadlift tap only no bounce
then
Deadlift
5×3 80% 

Gymnastics

for time
7-6-5-4-3-2-1
Bar Muscle Up
Burpee box jump all the way over 24/20″

Accessory

for time
40 Calorie Ski erg
40 Kettlebell Swings 40/32 kg

*Scale kettlebell weight if needed

Wednesday 3/22/2017

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Metcon

AMRAP in 10 Minutes*
15 Sit Ups
10 KB Swings 32/24kg
*5 Burpees EMOM

Accessory

for time
5x750M Row 2K Pace.
2 Minutes rest between efforts

Strength

EMOM for as long as possible.
Slow pull Squat Snatch.
Start at 60% and increase if no misses.
Complete at least 3 reps at 90%

Gymnastics 

EMOM for 10 Minutes
1 Strict Muscle Up + 1 Kipping Muscle up w/ Strict Dip + max reps kipping muscle up w/kipping dip

Thursday 3/23/2017

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Arch Hold

WOD

AMRAP in 15 Minutes
5-10-15-20-25…*
Front Squat 165/115
*400m Run after each set

OR
If you need a Recovery Day

AMRAP in 15 Minutes*
20-40-60-80-100…
Double Unders
*400m Run after each set

Friday 3/24/2017

REST

Saturday 3/25/2017

17.5! And PARTY TIME!!

 

 

Monday 3/13/2017

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

6 rounds for time
12 Alternating Dumbbell Snatches 50/35lb
24 Sit-Ups

Strength

 2RM Deadlift
then
Deadlift
5×4 80% of 2RM

Gymnastics

24x60s
[1’s] 200M Run
[2’s] Straight set kipping muscle ups
[3’s] 12/10 Calorie Row 

Accessory

EMOM for 10 Minutes
Straight set of Strict Deficit HSPU 4.5/3″

Tuesday 3/14/2017

Strength

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon

Tabata Wall Ball Shots 20/14lb to 10/9′
Rest 1 Minute
Tabata Pull-Ups
Rest 1 Minute
Tabata Wall Ball Shots 20/14 to 10/9′

Skill

AMRAP in 7 Minutes
Air assault for calories*
*40 Double unders EMOM
[If done during a class make sure it is not when a coach is giving instruction]

Accessory 

not for time
6 pegboard ascents
[if you can’t safely climb the pegboard complete 40 strict neutral grip pull-ups]

Gymnastics

Tabata Kipping HSPU
1 Minute Rest
Tabata Strict HSPU
1 Minute Rest
Tabata Kipping HSPU

Wednesday 3/15/2107

Accessory

EMOM for 8 Minutes
:40 seconds Plank Hold
:20 seconds Rest

Metcon

AMRAP in 20 Minutes
200m Plate Carry 45/25lb
20 Push-Ups with feet on plate 45/25lb
20 Box Jump Overs 24/20″

Strength

Back Squat ~
5×4
60,65,70,75,80%

Gymnastics

20x60s
[odd] Straight set of T2B
[even] Straight set of Ring Dips

Skill

EMOM for 10 Minutes
30s Handstand Walk for distance
30s Rest
*If you can’t HS Walk yet use this as skill work or do 30s of a Handstand Hold against the wall every round if you’re not ready to try walking.

Thursday 3/16/2017

Skill

Deadlift
4-4-4-4-4

Metcon

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
20 Air Squats

OR

If you need a Recovery Day

Recovery

On the Ski Erg
E4MOM for 20 Minutes
30 Calories

Friday

REST

Saturday

17.4!

Monday 3/5/2017

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP in 10 minutes
5-10-15-20-25 …
Burpee
10-20-30-40-50 …
Double Under

Skill 

20x60s
[odd]Power Clean + Hang Squat Clean
starting at 60% and working up to a max for the day
[even] Straight Set Strict Deficit HSPU 4.5/3″

Gymnastics

5 Rounds each for time
20 Calorie Row
5 Muscle Ups
90s Rest

Accessory

EMOM for 8 minutes
[odd] GHD Sit-Ups
[even] Rest

Tuesday 3/7/2017

Gymnastics

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Metcon

In front of a clock set for 9 minutes:

1 Minute Power Cleans 155/105lb
2 Minutes Front Squats 155/105lb
3 Minutes Push Jerks 155/105lb
2 Minutes Front Squats 155/105lb
1 Minute Power Cleans 155/105lb

Strength

5 rounds for reps
1 Minute Strict Pull-ups
1 Minute Rest

Skill

For time
30 Squat Snatches 135/95lb

Accessory

for time

30-25-20-15-10-15-20-25-30
Row for Calories
60-50-40-30-20-30-40-50
seconds rest

Wednesday 3/8/2017

Skill

EMOM for 10 Minutes
2 Power Snatch

Metcon

3 rounds for time
400 meter Run
21 Push Ups
21 Kettlebell Swings 32/24kg

Accessory

300-250-200-150-100-150-200-250-300
Meter Row
60-50-40-30-20-30-40-50
seconds rest

Strength&Gymnastics

12x90s
[odd]2 Front Squat starting at 90% overhead squat and increasing
[even] Straight set of kipping muscle ups

Thursday 3/9/2107

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Metcon

5 rounds for time
25 Air Squats
20 See-the-light Sit-Ups
15 Box Jumps 24/20″

OR

If you need a Recovery Day:

Recovery

E10MOM for 30 Minutes
Run 1 Mile

Friday 3/10/2017

REST

Saturday 3/11/2017

17.3!

Monday 2/27/2017

Gymnastics

Tabata Toes to Bar

Rest 1 Minute

Tabata Plank Hold

Metcon

AMRAP in 10 Minutes

Deficit Plate Push-Ups 45/25lb*
*EMOM 12 Jumping Lunges

Strength

Front Squat ~
5×5
60,65,70,75,80%

Skill

20x60s
[odd] 2 Overhead Squat starting at 60% and working up to 80%
[even] Ring Muscle Ups

Accessory

for time
50-35-20
Pull-ups
80-105-150
Double Unders

Tuesday 2/28/2017

Strength

EMOM for 10 Minutes
1 Squat Clean + Split Jerk

Metcon

AMRAP in 8 Minutes
20 Double Unders
10 Thrusters 95/65lb

Accessory

for time *
21-15-9
Strict Pull-Up
Strict Dip
* Wearing 10lb weight vest

Skill

20x60s
[odd] 2 Deadlift 80%
[even] Straight set Kipping HSPU

Gymnastics 

4 rounds for time
5 Bar Muscle Ups
20 Calorie Row

Wednesday 3/1/2017

Strength

EMOM for 10 Minutes
2 Squat Snatches

Metcon

10 rounds for time
12 Kettlebell Swings 32/24kg
15 Sit Ups

Accessory

for time
30-25-20-15-10-15-20-25-30
Row for Calories
60-50-40-30-20-30-40-50
seconds rest

Gymnastics

C2B Pull Ups*
*400m Run after each round 

Skill

EMOM for 10 Minutes
1-2 Rope Climbs

Thursday 3/2/2017

Skill

10 attempts at a max handstand walk

Metcon

4 rounds for time
400m Run
30 Medicine Ball Cleans 20/14lb
15 Burpees

OR

If you need a Recovery Day:

Recovery

E3MOM for 21 Minutes
400m Run

Friday 3/3/2017

Rest

Saturday 3/4/2017

17.2!

Monday 2/20/2017

Skill

EMOM for 10 Minutes
3 Push Press

Metcon 1

AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb

Metcon 2

For time
1000M Row
50 Kipping HSPU
30 Two arm dumbbell clean and jerks 50/35 lb

Strength

Every 90s for as long as possible
20 Double Unders then 1 Squat clean + 1 Front Squat

Gymnastics 

EMOM for 10 Minutes
2 TnG Power Cleans + 2 Muscle Ups

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Tuesday 2/21/2017

Strength

5×5 Deadlift ~80%

Metcon

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Skill

AMRAP in 5 Minutes
5 TnG Power or Muscle Snatch 75/55 lb

Gymnastics 

for time *
30 Strict HSPU
30 Kipping HSPU
*20 Double Unders EMOM

Accessory

For time
21-15-9
Strict Pull Up
Strict Ring Dip

Recovery 

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Wednesday 2/22/2017

Accessory

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Metcon

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Skill

6x45s
1 squat snatch 70%
1x45s rest
5x45s
1 squat snatch 75%
1x45s rest
4x45s
1 squat snatch 80%

Strength

Back Squat
5×5
60,65,70,75,80%

Gymnastics

AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups
Rest 1 Minute
AMRAP in 1 Minute Muscle Ups

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 2/23/2017

Skill

Alternating tabata of

Hollow Rocks
Super Man Hold

Metcon

AMRAP in 20 Minutes

30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups

OR
If you need a Recovery day:

Recovery

On the Assault Air Bike
Perform the
1:40/:20 …9 program (you will have to set this timer up yourself)
this is 9 total rounds with 2 minutes rest after the 5th round

Friday – 2/24/17

Rest

Saturday – 2/25/17

CrossFit Games Open 17.1