Monday/Tuesday 190211-12 – Competition

Monday 2/11
Warm Up
3 rounds:
1 minute Practice Freestanding Handstand Hold
10 Kipping swings
5 Yoga pushups

A. 3 sets: 5 Strict HSPU + Max Effort Set
Rest 2 minutes

B. Barbell Conditioning
8 minute EMOM:
5 Power Snatches + 10 Overhead Squats (120/85)
7 Pull Ups + 7 Chest to Bar Pull Ups

C. 14 minute AMRAP:
60 Calorie Row
50 Wall balls (25/16)
40 Alternating Dumbbell Snatches (50/35)
30 Power Cleans (135/95)
20 Burpee Box Jump Overs (24/20)

Tuesday 2/12
Warm Up
10 minute Mobility + Clean and Jerk Barbell Warm Up

A. Clean and Jerk 3×3 (70% 1 RM Clean and Jerk)

10 minute Empty Barbell Snatch Warmup

B. Snatch 3×1 (80% of 1 RM)

C. Toes to Bar 5×10, rest as needed between sets, track overall time

D. 6 rounds:
2 minutes Assault Bike Calories
2 minutes Double Unders
2 minutes Row Calories

Here’s what’s on tap for Wednesday through Friday’s Competition classes:

Wednesday 2/13
Barbell Class or Extra Rest Day

Thursday 2/14
Rest Day

Friday 2/15
All Levels
A. 6 minute AMRAP:
6 Dual Dumbbell/Kettlebell Thrusters (2×50’s/2×35’s)(2×24’s/2×16’s)
6 Chest to Bar Pull Ups

Rest 6 minutes

6 minute AMRAP:
Burpee to 6″ Target Overhead

Open Gym (Sign in!)
A. 5 minute EMOM: 6 Touch and Go Clusters (135/95)

B. 15 minute Alternating EMOM:
M1 – 30 second Hold at top of Rings
M2 – 20 second Hold at Bottom of Rings
M3 – Alternating Pistols

C. 3-6-9-12 reps for time:
Thruster (135/95)
After each set complete 5 Bar Muscle Ups.

D. For time:
30 GHD Sit Ups
30 Alternating Dumbbell Snatches (70/50)
30 Burpees