Competition Programming

Monday 160523:

Barbell WOD Plus: No Hook/No Feet Snatch
Clean From Blocks
Back Squat
Stiff Leg DL

Gymnastics:
WOD:

Tuesday 160517:

Barbell WOD Plus: Snatch from Blocks EMOM 8minutes, 1 @ 80% 1RM
Front Squat - 1 @ 80% 1RM, then 2x2 drop set
DB Box Jump paired with Seated Box Jump 4x5
3 Rounds, superset the movements: Single Leg Squat x 8, Glute Ham Raise x 10

Gymnastics: 3 Rounds: 10 Band Pull a parts, W's, Dislocates, 10sec Ring Dip Hold, 5sec Bar Row HOld, 20sec German Hang, 20sec HC Hold
4 Sets: 3 Swing to Hip and a Pull, 3 Ring Hip Kip Drill, 3 Kipping Ring Dips
Test Week -

WOD: Tabata for 5 Rounds: Push Jerk (115/75), Deadlift, BOB, BxJmp (30/24), T2B

Wednesday 160518:

Barbell WOD Plus: Power Clean 1@80% 1RM C&J, 2x3 drop sets
Back Squat with Single Leg Lateral Box Jump: BS 4x3 @ 75%, Box Jump 4x6
Push or Split Jerk 5x2 @ 75% C&J
3 Rounds, 30 seconds at each: Rev. Crunch, Flutter Kicks, Toe Touches, Bicycle Kicks, 45sec Side Plank

Gymnastics:Technique: 4 Rounds: 2 DB Pushup, 2 Strict HSPU, 6 Kip HSPU, ME Strict HSPU
Strength: Superset: 1min WTD Plank, 10 Strict T2B
Bonus: 2min AMRAP - Single Bar Bar Dip


WOD - 4 RFT: 8ea arm KB Snatch (55/35), 16 Wall Balls (20/14), 32 DU

Thursday 160519:

Barbell WOD Plus: Halt Snatch 1@85%, then Power Snatch Cycling 1x5 @ 60% of Halt Snatch, 1xME @ 10lb less
2 Front Squat + Thruster 4x1 @ 60% FS
OH Walking Lunge 4x8 @ 50% C&J
3 Rounds: 10 Single Arm DB Row, 10 Chin Ups

Gymnastics: 3 Rounds: 5 sec GHD Bridge, 5 Arm Circles, 10 Sec Laying HS Hold, 15 Sec Plank on Hands
2 Rounds of 20 second matador stretch
3 Rounds: 10sec FS Handstand, 20sec Elevated Plank, 5+ Max Effort S. HSPU
Test Week -

WOD - 15min AMRAP: 10 Broad Jump, 8 PC (135/95), 6 Jerks, Run 400m

Friday 160520:

Barbell WOD Plus: Clean 3x3
Back Squat 1x3, 1x5 drop set
Snatch Grip Def DL 4x3
3 Rounds: 10 Hang Leg Raise, Lateral med ball throw, OH med ball throw

Gymnastics: Test Week - 60 C2B Pullups

WOD -