Monday - 091219
Skill: Pistol Squat Metcon: AMRAP in 14min of: 12 Pistols 8 DB Push-Press (#22.5/15, x2) 2 Rope Climbs Endurance: 8 Rounds for time: 30 Jump Squats 30 Pushups 30 Cal Row 30 Situps
Sunday - 081219
Strength: Front Squat 3-3-3-2-2 Metcon: For time: 200m Run 21 Thrusters (#43/30) 200m Run 21 Hang Power Cleans 200m run 21 Deadlifts 200m Run 21 Sumo-Deadlift High Pull 200m Run 21 Bar facing burpees 200m Run Endurance: AMRAP in 35min of: 400m Run 21 Kettlebell Swings (#16/12) 15
Saturday - 071219
Strength: Snatch Balance 3-2-2-2-1-1-1 *Focus on speed under the bar Metcon: AMRAP in 15min: 9 Box Jumps 6 Pullups 3 Overhead Squats (#60/40) *Add 1 OHS every round Weightlifting: -Split jerk practice -front squat+split jerk. Ascending weight/ starts with (60%) 9×1+ Competitors: A. Strict Gymnastics practice: For
Friday - 061219
Metcon: For time: 1600m Run 100 Wallballs (#10/6) 100 V-Ups 100 DB Burpees (#15/10, x2) 1600m Run *Split reps however you like Endurance: Same as wod Skills: 1. Double Unders 2. Handstand Walk
Thursday - 051219
Strength: Back Squat 5-5-5 Metcon: 10 Rounds for time: 8 Toes-to-bar 6 Hang Power Cleans (#60/40)
Wednesday - 041219
Strength: Clean and Jerk - 20min build to RM1 or practice technique Metcon: 3 Rounds for time: Run 400m 50 Situps 7 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpee Box Jump Overs 10-20-30-40-50 Medball Clean into Wallball (#10/6)
Tuesday - 031219
Strength: E2.5MOM for 5 sets: 3-5 Strict C2B Pullups Pull as high as possible Metcon: AMRAP in 12min of: 2-4-6-8-10-12... etc Front Rack Lunges (#43/30) HSPU Weightlifting:
Monday - 021219
Strength: E3MOM for 15min: Squat Snatch + Overhead Squat (1+2) *increase load between sets or practice technique with light load Metcon: 5 Rounds: On a 4min clock complete: 30 Double unders 15 DB Deadlifts (#22.5/15, 2) 12 DB Hang power cleans 9 DB Front squats 30 Double unders
Sunday - 011219
Skill: Handstand Practice take 15min to practice handstands (kickups/holds/walk/balance...) Metcon: In Pairs for time: 100 Deadlifts (#100/70) 100 Pullups *One work/one rest *EMOM - 4 sync'd burpees over the bar Endurance: AMRAP in 40min of: Run 200m 10 Kettlebell Swings (#16/12) 10
Saturday - 301119
Strength: Push-Press 5-4-3-3-3 Metcon: AMRAP in 4min: 30 Burpee Box Jump Overs Max Cal Row in remaining time Rest 3min AMRAP in 4min: 30 Burpee Box Jump Overs Max Power Cleans (#80/55) in remaining time Rest 3min AMRAP in 4min: 30 Burpee Box Jump Overs Max Toes-to-bar in remaining
Friday - 291119
Strength: Power Snatch 2-2-2-1-1-1 *Pause for 3sec under the knee Metcon: For time: "Karen" 150 Wallballs (#10/6) Into: "Annie" 50-40-30-20-10 Double Unders Situps Endurance: For time: Run 1600m 75 Superman Rocks 100 Box Jumps 75 Hollow Rocks Run 1600m Skills: 1. Kipping Toes-to-bar 2. Pistol
Thursday - 281119
Strength: Back Squat 3-3-3-3-3 Metcon: For time: 84 Double Unders 42 Push Press (35#/20) 21 Toes to bar 60 Double Unders 30 Push Press 15 Toes to bar 36 Double Unders 18 Push Press 9 Toes to bar
Wednesday - 271119
Strength: Weighted Dips 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of Power Cleans (#43/30) Front Squats (#43/30) Burpees over the bar Endurance: In Pairs for time: 100 V-Ups 100 Cal Row 80 Burpees 80 Cal Row 60 V-Ups 60 Cal Row 40 Burpees 40 Cal Row 20 V-Ups 20
Tuesday - 261119
Strength: Overhead Squat 3-3-2-2-1 Metcon: 3 Rounds for time: 400m Run 30 Plate G2OH (#20/15) 30 Weighted Step-ups (#20/15) Weightlifting: -Snatch with pause under the knee (60%) 3×3 (65%) 2×2 (70%) 2×2 (75%) 2×2 -Power jerk behind the neck (60%) 2×3 (70%) 2×
Monday - 251119
Strength: Hang Snatch - 15min to build for heavy 2-reps or practice technique Metcon: AMRAP in 14min of: 2-4-6-8... KB Thrusters (#24/16, x1) 1-2-3-4... Bar Muscle-ups Endurance: For time: 200m Run 20 Jump Squats 20 Kettlebell Swings (#16/12) 20 Russian Twists (#16/12) 400m Run 40 Jump Squats
Sunday - 241119
Strength: Weighted Pullups 5-5-5-3-3 When done rest 3min and do one more set of max reps bodyweight pullups (strict) Metcon: 4 Rounds for time: 12 Hang Clean and Jerks (#50/35) 24 Burpees *rest 1 min between rounds Endurance: EMOM for 40min: 1: 25 Wallballs (#10/6) 1: 20 Jumping