Category: Competition

Monday 12/5/2016

Strength

1 RM Power Snatch

Metcon

4 rounds for reps with 1 minute at each station
Box Jump 24/24
KB Swing 32/32
Thruster 45/45

Gymnastics 

for time
90-80-70-60
Double Under
9-8-7-6
Bar Muscle Up

Skill

10 Rounds
Row for calories
Work 60s:Rest 60s

Accessory

5 sets of 10 second ring support hold + 5 Ring Dips

Recovery

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

Tuesday 12/6/2016

Metcon

for time
400m Run
15 Deadlift 185/135lb
400m Run
25 Deadlift 185/135lb
400m Run
35 Deadlift 185/135lb
400m Run

Accessory

8×2 Strict Weighted Pull-Up

Strength

3×1 Squat snatch w pause in bottom of OHS position(no saves).
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

Gymnastics

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

Skill

3 times through
Tabata Air Assault for calories
8 rounds of 10 Seconds on 20 seconds of
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
3 Minutes couch(dragon) stretch

Wednesday 12/7/2016

Skill

Tabata HS Hold

Rest 1 minute

Tabata Arch Hold w/PVC

Metcon

15 min AMRAP
20 DB Snatch 50/40
15 Burpees over the bar
10 Front Squats 155/115

Strength

e90s for as long as possible
20 Double Unders
then squat clean and jerk
start at 60% and increase to max

Gymnastics

EMOM for 10 Minutes
1-3 strict MU
Add 2.5lb to your body weight if you completed 2+ per minute last week

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 15-20lbs

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Thursday 12/8/2016

Skill

EMOM for 10 minutes
3 Push Press

Metcon

8 min AMRAP
2-4-6-8-10…
Deficit Push-Up

Or…

“Jumping Jerry”

for time
200 Double Unders
2k Row
200 Double Unders

Choose to take a class today or the recovery workout.  If you are competing in the Hometown Hoedown plan to rest tomorrow! 

Friday 12/9/2016

If you are competing at the Hoedown tomorrow take a look at the WOD’s posted on the main blog page and rest today!

Metcon 

500m Row
100 Wall Balls 30/20lb

Strength

EMOM for 10 minutes
2 Squat Clean

Skill

10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest

Gymnastics 

EMOM for 10 Minutes
Straight set of Strict HSPU + 2 MU

Recovery 

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

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

Monday 11/21/2016

Skill

Power Clean 1-1-1-1-1

Metcon

In front of a clock set for 12 minutes
1 minute of Double Unders
1 minute of Kettlebell Swings 32/24 kg
2 minutes of Double Unders
2 minutes of Kettlebell Swings 32/24 kg
3 minutes of Double Unders
3 minutes of Kettlebell Swings 32/24 kg

Strength

Back Squat
3×4 ~ increasing 5-10 lbs on each set from 11/14

Gymnastics

3×10′ Wall facing sideways handstand walk each direction then 10′ out

Accessory

10 Rounds
Row for calories
Work 50s:Rest 70s

Recovery

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

Tuesday 11/22/2016

Skill

10x60s
Straight set of Kipping Chest To Bar Pull-Ups
30 seconds of alternating pistols

Metcon

AMRAP in 10 Minutes
6 Front Rack Walking Lunge steps 135/95 lb
12 Front Squats 135/95 lb
24 Sit-ups

Strength

Squat Clean 7×1 90%

Gymnastics

3 rounds each for time:
7 Muscle-Ups
400 meter run
Rest 3 minutes between each round

Accessory

3 rounds, each for time and reps
100 single-unders
50 double-unders
1 Minute of triple unders

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
2 Minutes couch(dragon) stretch

Wednesday 11/23/2016

Skill

EMOM for 10 Minutes
3 Power Snatch

Metcon

5 rounds for reps with one minute at each station

Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 55/40
Rest

Gymnastics

EMOM for 10 Minutes
Straight set of Strict HSPU + Straight set of Kipping HSPU
Do not come down in between, transition directly from strict to kipping
Choose a number of each that you think you can maintain

Strength

10×3 Strict Weighted Neutral Grip pull-ups with 2 second pause at the top
Add 5+ pounds to your bodyweight if possible

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 10-20lbs

Recovery 

2 rounds
2 Minute saddle pose
2 Minutes twisted cross each side
1 minute puppy dog
1 Minutes down dog

Thursday 11/24/2016

Metcon

for time
20 Burpees
50 Air Squats
20 Burpees
50 Walking Lunge Steps
20 Burpees
50 Jumping Squats
20 Burpees
50 Jumping Lunge Steps
20 Burpees

Friday 11/25/2016

Gym is closed today.

Rest, get outside, go for a run, or visit a different gym if you’re home for the Holiday!

Saturday 11/26/2016

Metcon 1

Your choice of:

“Fran”
21-15-9 95/65
Thruster
Pull-up

“Diane”
21-15-9 225/155
Deadlift
HSPU

“Elizabeth”
21-15-9
Power Clean 135/95
Ring Dip

Metcon 2

5 Rounds for time
300M Ski-erg
15 Overhead Squat 95/65 lb

Skill

10 Rounds
35 Seconds of bar facing burpees w/vest
25 seconds rest

*try to add one burpee to each round from your last attempt

Strength

EMOM for as long as possible
1 Squat snatch
start at 60% and increase with each successful attempt

Accessory

E2MOM for 10 Minutes 

1 legless rope climb + 1 rope climb

Recovery 

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

Monday 11/14/2016

Skill

EMOM for 3 Minutes 3 Hang Power Snatch

Metcon

AMRAP in 8 minutes
2-4-6-8-10…
Alternating Jumping Lunge Step Holding 45/25 lb plate
Burpee Jumping to plate

Strength

Back Squat
5×4 ~ increasing 5-10 lbs on each set from 11/7

Gymnastics

4×10′ Wall facing sideways handstand walk each direction + 10 second hold

Accessory

10 Rounds
Row for calories
Work 50s:Rest 70s

Recovery

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

Tuesday 11/15/2016

Gymnastics

EMOM for 10 Minutes
Straight set of Handstand push-ups

Metcon

AMRAP in 15 Minutes
5 Strict Press 95/65 lb
10 Box Jump 24/20″
15 Air Squat

Skill

10x60s
[odd] Max set strict pull-ups
[even] Straight set pistols on each leg

Accessory

for time
40-80-120-80-40
Unbroken Double Unders

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm

Wednesday 11/16/2016

Strength 

Deadlift 5-5-5-5-5

Metcon

AMRAP in 10 Minutes
5 Power Cleans 205/145 lb
3 Front Squat 205/145 lb
1 Push Jerk 205/145 lb

Gymnastics

EMOM for 10 minutes
1 strict MU + 1 kipping MU

Skill

Starting at 60% and increasing by 5-10lb per lift
Squat Snatch with pause below the knee. 3 strikes your out.

Accessory

for time
50 toes to bar

Recovery

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

Thursday 11/17/2016

Skill

2 rounds
2 minutes twisted cross
2 minutes puppy dog
2 minutes down dog

Friday 11/18/2016

Strength 

Overhead squat 5-5-5-5-5

Metcon

3 Rounds for time
40 Kettlebell Snatch 28/24 kg
400M Run

Gymnastics 

for time
30 burpee bar muscle ups

Skill

E2MOM for as long as possible*
2 Rope climbs + 2 Front squats 185/135 lb

*add 2 front squats every round until you can no longer complete the required work.

Mainsite 11/13/16

Recovery 

1 round
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 11/19/2016

Metcon

50 Burpees
35 Deadlifts 155/105 lbs
20 Thrusters 155/105 lbs
35 Deadlifts 155/105 lbs
50 Burpees

Strength

Every 90s for as long as possible
20 Double Unders
then max squat clean & jerk for the day starting at 60%

Skill

10 Minute AMRAP
Deficit HSPU 4.5″
*EMOM 4 Alternating DB Snatch 55/45 lbs

Gymnastics

E2MOM for 10 minutes
5 MU + Straight Set of Power Cleans 155/105

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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

Monday 10/31/2016

Skill

EMOM for 10 Minutes 1 Squat Clean

Metcon

AMRAP in 8 Minutes
30 Double Under
15 Kettlebell Swing 32/24 kg

Gymnastics

1 set of Max Muscle Ups then 3 sets of 70% of max set

Strength

3RM Front Squat with pause in the bottom of 1st squat

Accessory

3 rounds for time
20 GHD sit ups
20 cal ski erg

Recovery

2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
1 Minutes Puppy Dog

Tuesday 11/1/2016

Gymnastics

EMOM for 10 Minutes Straight Set of Bar Muscle Ups

Metcon

5 rounds for time
30 Air Squats
15 Power Cleans 115/85

Strength 

Slow pull squat snatch
3×1 @ 60,70,75,80,85
increase if no misses

Skill

10 minute AMRAP Strict HSPU
*EMOM 20 double unders

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 10-15#

Recovery 

2 Rounds
2 Minutes Pigeon each leg
1 minute twisted cross each side
1 Minute Puppy Dog

Wednesday 11/2/2016

Strength 

EMOM for 10 Minutes 1 Split Jerk
*working from the floor

Metcon

AMRAP in 10 Minutes
10-15-20-25-30
Burpees

*200M Run in after every round

Gymnastics

AMRAP in 8 Minutes
10′ Unbroken Handstand Walk

Skill

AMRAP in 10 Minutes
Muscle Ups

Accessory

for time
30-50-70-90-70-50-30
Unbroken Double Unders

Recovery 

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

Thursday 11/3/2016

Skill

EMOM for 10 Minutes
straight set of strict toe-to-bar

Metcon

Every 6 Minutes for 3 rounds
21 Thrusters 95/65lb then 400M Run

Start rounds at at 0:00, 6:00 and 12:00

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Friday 11/4/2016

Skill

EMOM for 10 Minutes 1 Squat Snatch

Metcon

AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups

Strength 

Front Squat
1-1-1-1-1

Building to a heavy single

Gymnastics

EMOM for 10 Minutes
8 Alternating DB Power Snatch 45/30 + Straight Set of Kipping Pull-ups

Accessory

2k Ski Erg Easy

Recovery

2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
1 minute puppy dog

Saturday 11/5/2016

Metcon

20 Min AMRAP
5 Deadlift 275/185 lb
10 Chest To Bar Pull-Ups
45 Double Unders

Skill

10 Rounds
30 Seconds of bar facing burpees w/weight vest
30 seconds rest

Strength

Max Effort Clean & Jerk

Gymnastics

1 Set for max reps Muscle ups then

10x60s
1-3 Muscle Ups w/strict dip

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday 10/24/2016

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar
*Max set in first round

Metcon
10-1
Hang Power Clean 155/105
Burpees over the bar

Strength

Front Squat 2RM with pause in bottom of 1st rep

Gymnastics 

EMOM for 10 Minutes
handstand walk 10+ feet
Choose a distance that you can repeat each minute.
If you can not HS walk make ONE attempt at 10 ft. max each minute

Accessory

7x300M Row
30s rest after every round record the time of each round

Recovery 

2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
2 Minutes Puppy Dog

Tuesday 10/25/2016

Gymnastics

5 rounds
max set neutral grip pull-up with 2 second pause at the top

Strength 

Back Squat 1-1-1-1-1

Metcon 1

for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 30/24

Metcon 2

AMRAP in 10 Minutes
3 Power Snatch 155/105 lb
6 Strict HSPU

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 5-10#

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

Wednesday 10/26/2016

Gymnastics 

10×1 Lunge Kick to Freestanding handstand
*If you are comfortable with this skill spend some time working on handstand walking

Metcon 

3 Rounds for time
400M Run
21 Thrusters 45/35
12 Chest-to-bar pull-ups

Skill

EMOM 10
1-2 Strict Muscle Ups
*If you can not do strict muscle ups alternate between straight sets of false grip ring pull-ups and strict ring dips.

Strength 

EMOM for as long as possible
1 Power Clean then 1 Squat clean

Accessory

for time *
100 Single Unders
then
200 Double Unders
20 Single Unders EMOM

*use heavy rope if available

Recovery 

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

Friday 10/28/2016

Metcon

5 rounds with 1 minute at each station
Push-ups
Two arm dumbbell hang squat cleans 40/55 lb
Row for calories
Rest

Skill

8×3 Strict Pull-Ups with pause

Strength

6x60s
5 TnG Power Snatch 135/95 lb
*Scale weight for TnG snatches if needed to complete all 5 reps unbroken

EMOM for as long as possible 1 Hang Squat Snatch

Gymnastics

10x60s
3 power cleans 155/105 + straight set muscle ups

Accessory

5×6 strict toe-to-bar

Recovery 

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

Saturday 10/29/2016

Metcon

3 Rounds for time
1000M Run
20 Overhead Squats 135/95 lb

Strength

1 RM Power Clean

Gymnastics 

for time
strict JT
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

Skill

10 Rounds
30 Seconds of bar facing burpees
30 seconds rest
*try to add one rep per round from last week 

Recovery 

2 rounds
2 minutes standing straddle
1 minute cat tail each sides
1 minute twisted cross each arm

Monday 10/17/2016

Gymnastics

12×90
[odd] straight set bar MU
[even] straight set kipping hspu

Skill

EMOM for 10 Minutes
3 Push Jerks

Metcon 1

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 35/25 lb

Metcon 2

7x300M Row
30s rest after every round record the time of each round

Strength

Front Squat 3RM with pause in bottom of 1st rep

Recovery

1 Rounds
3 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday 10/18/2016

Gymnastics

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Strength

Max Effort Squat Snatch

Metcon 1

21-15-9
power snatch 95/65lbs
burpees
front squat 95/65lbs

Metcon 2

for time
2K air assault bike
30 power cleans 185/125

Accessory

5 sets max reps strict pull-ups
*Rest to recovery between sets

Recovery

2 rounds
2 Minutes Garland pose
1 Minutes Pigeon each leg
1 Minutes twisted cross each arm

Wednesday 10/19/2016

Gymnastics 

EMOM for 10 Minutes
[odd] :30s ring dips
[even] :30s hollow rocks

Metcon 1

AMRAP in 8 Minutes
3-6-9-12 … Deadlift 225/155 lb
*15 Box Jumps 24/20 after every round

Metcon 2

7x600M Air Assault
30s rest

Strength

AMRAP in 3 Minutes
5 Push Press 155/105 lb
*All sets must be unbroken score is total reps

Strong effort Squat Clean for the day

Accessory

10×1
3 ring swings + 1-2 MU
*rest as needed between sets

Recovery

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

Thursday 10/20/2016

Active Recovery

10×4 Minutes
Run 400M
*Record your time for each run 

Friday 10/21/2016

Gymnastics 

4 attempts at a max effort HSW for distance

Strength

EMOM for 10 Minutes
1 Squat Snatch + 2 Overhead Squats

Metcon 1

AMRAP in 6 Minutes
2-4-6-8-10-12
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg

Metcon 2

For time 27-21-15
Back Squat 165/115 lb (no rack)
HSPU

Moncon

7x300M Ski Erg
30s rest after every round record the time of each round

Recovery

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

Saturday 10/22/2016

Metcon 

for time
100 Pull-Ups
100 Wall Ball Shots 20/14
1000M Run with medicine ball 20/14 lb

Skill

10 Rounds
30 Seconds of bar facing burpees
30 seconds rest

Strength

EMOM for as long as possible
1 Split jerk starting at 60% and increasing

Gymnastics

20x60s
[odd] 1-4 muscle ups
[even] Straight set of pistols left leg + straight set of pistols right leg

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday 10/10/2016

Gymnastics

10x60s Straight Set of C2B pull-up
*Start with a larger set than last week

Metcon 1
AMRAP in 15 Minutes
12 Deadlift 185/125 lb
9 Hang Power Clean 185/125 lb
200M Run

Metcon 2

4×4 Minutes
500M Row
15 Kipping HSPU
*Complete each round for time. Scale the number of HSPU as needed to be able to complete the work in under 4 minutes every round.

Strength

Strong Effort Back Squat w/ pause
1-1-1-1-1

Recovery

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday 10/11/2016

Gymnastics 

12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU
*use a deficit that allows you to do 3+ reps every round

Strength

10x60s
3 TnG Power snatch

*use a weight light enough to keep your feet in one place and practice TNG efficiency. The heels can come up of course, but don’t step out into a squat like you would in a max effort lift.

 

Metcon 1
AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 40/32 kg

Metcon 2

10 Rounds
Row for calories
Work 40s:Rest 80s

*take your average calories from last week and attempt to hold that number for 8 rounds.
Use round 1 as a warm up and round 10 as max effort.

Accessory

10×10 Strict Hip Extension with pause at parallel

*Use a 10 or 15# plate if 10 reps at bodyweight is not challenging.

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday 10/12/2016

Gymnastics

10×60 seconds
1-4 Muscle Ups

Skill

EMOM for 10 Minutes L-Hang

Weightlifting
12x90s
20 Double unders then 1 Squat Clean start at 60% and increase by 5-10 pounds each round

Metcon 1
AMRAP in 20 Minutes
400M Run
30 One arm dumbbell overhead walking lunge steps
20 Push-Ups

Metcon 2

10 Rounds
Air Assault for calories
Work 40s:Rest 80s

*take your average calories from last week attempt to hold that number for 8 rounds
use round 1 as a warm up and perform round 10 at max effort

Recovery

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

Thursday 10/13/2016

Recovery

for time
2000M Ski-Erg
3500M Air Assault
5000M Row

Friday 10/14/2016

Gymnastics

Tabata Handstand Walk
*If you can not HS walk yet scale to handstand hold or practice handstand walking for 10 minutes.

Strength

Sumo Deadlift
2RM no TnG

Metcon 1

for time

21-15-9
toe-to-bar
box jump 24/20″

Metcon 2

for time

9-7-5
bar muscle
21-15-9
push jerk 115/75 lb

Accessory

10 Rounds
Ski Erg for calories
Work 40s:Rest 80s
*take your average calories from last week attempt to hold that number for 8 rounds use round 1 as a warm up and perform round 10 at max effort

Recovery

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

Saturday 10/15/2016

Metcon 1

3 Rounds for time
1000M Run
30 Alternating one arm dumbbell squat clean thrusters 55/40lb

Metcon 2

81-63-45-27 Double Under
27-21-15-9 Strict HSPU

*scale to kipping hspu if needed.

Strength

Back Squat
6-6-6-6-6

Skill 

10 Rounds
30 Seconds of Burpee Box Jumps 30/24
30 seconds rest
work on continuous fast reps even if it means adding some rest and getting a lower rep count

Recovery 

1 round
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Sunday 10/16/2016

Rest.

 

Monday – 10/3/2016

Gymnastics
10x60s Straight Set of C2B pull-up

Weightlifting
Power Clean
1-1-1-1-1

Metcon 1
10 Rounds
Row for calories
Work 40s:Rest 80s

Metcon 2
“Annie”
50-40-30-20-10
Double Under
Sit-Ups

Accessory
For Time: 30 Strict HSPU

*If you can not do strict handstand push-ups scale to kipping.

Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 10/4/2016

Gymnastics

10×1 Wall walk with 10 Second Hold in wall facing Handstand

Weightlifting

Squat snatch with pause in bottom of overhead squat

6×1 @ 70%

4×1 @ 75%

2×1 @ 80%

1×1@ 85%

Metcon 1

4 Rounds with 1 minute on each station
Two arm dumbbell push press 45/30 lb
Air Squat
Row for calories
Rest

Metcon 2

3 Rounds Each For Time:
20 Calorie Air Assault
20 Burpees to Target

*Rest 3 minutes between rounds

Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Wednesday 10/5/2016

Gymnastics

10×60 seconds
1-3 Muscle Ups

Strength

Front Squat
4-4-4-4-4

Metcon 1

AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Metcon 2

10 Rounds
Air Assault for calories
Work 40s:Rest 80s

Recovery

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

Thursday 10/6/2016

Recovery

For time
5000M Row
3500M Air Assault
2000M Ski-Erg

Friday 10/7/2016

Gymnastics

20x60s
Odd: Straight Set T2B
Even: Straight set strict HSPU

*To scale use an abmat if needed

Weightlifting

Max effort for the day of power snatch + squat snatch
*No TnG but hands stay on the bar and follow yourself quickly

Skill

5×1 Rope Climbs

*Focus on speed on the way up and efficiency on the way down

Metcon

For time
30 Squat clean & jerk 155/100

Accessory

Tabata Ring Dip

Recovery

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

Saturday 10/8/2016

Metcon

5 Rounds for time
400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar

Gymnastics

6x60s Straight Set Bar MU

*Attempt a max set at the end of the 6 minutes.

Weightlifting

Max Effort Squat Clean & Jerk

Skill

10 Rounds
30 Seconds of Burpee Box Jumps 30/24
30 seconds rest
*work on contiuous fast reps even if it means adding some rest and getting a lower rep count

Accessory

10×3 Neutral Grip Pull Ups with pause at the top of the pull up.

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm