Thursday - 201218
Strength: Bent-Over Rows 7x3 *30sec handstand hold after each set Metcon: 3 Rounds for time: 10 Power Cleans (#60/40) 10 Jumping Lunges 10 Push Jerks (#60/40) 10 Jumping Lunges
Wednesday - 191218
Metcon: "Barbara" 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest *Score is total time to complete the workout. Endurance: Same as wod
Tuesday - 181218
Strength: 5 Sets for load: 5 Weighted Pushups 5 Elevated Ring Rows *Rest 2min between sets Metcon: AMRAP in 14min of the ladder: 2-4-6-8... Overhead Squats (#52/35) Burpee-Pullups *Overhead Squats must be unbroken, breaking a set = 10 Wallballs (#10/6)
Monday - 171218
Skill: Kipping Pullups Metcon: For time: 21-15-9-15-21 reps of: Toes-to-bar Double KB Cleans (#24/16) Endurance: 3 Rounds for time: Run 800m 50 Air Squats 50 Pushups 50 Plate G2OH (#20/10)
Sunday - 161218
Strength: Bulgarian Split Squat 8-8-8-8-8 (4 each leg) Metcon: 2 Rounds for time: 10 Strict HSPU 200m Run 15 Clean & Jerk (#60/40) 200m Run 10 Bar muscle-up 200m Run Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 150 Burpee Box Jump Overs Then: Row 1000m
Saturday - 151218
Strength: Back Squat 3-3-3-3-3 *Pause at the bottom of each rep: 1st rep - 3sec pause 2nd rep - 2sec pause 3rd rep - 1sec pause Metcon: 5 Rounds for time: 10 Push-Press (#52/35) 30 Double Unders Run 400m Competitors: A. E3MOM for 15min: 5 Touch and go Push
Friday - 141218
Metcon: AMRAP in 15min: 5 Deadlifts (#100/70) 5 Ring Dips 5 Box Jumps Core Strength: 3-5 Sets for quality: 5 Strict Toes-to-bar 10 Hollow Rocks 15 GHD Situps/ABmat Situps Endurance: AMRAP in 35min: 1 Stairs ascend 50 Double Unders 40 Wallballs (#10/6) 30 Pullups Skills: 1. Double
Thursday - 131218
Strength Weighted Chinups 5-5-5-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders Situps Russian Kettlebell Swings (#24/16)
Wednesday - 121218
Strength: Power Clean and Jerk 12min to build a heavy 1-rep Metcon: For time: 60 KB Thrusters (#24/16, x2) *Every break = 20m farmer carry Endurance: EMOM for 30min for max reps: 1. Cal Row 2. Medball Cleans 3. Burpees 4. Double Unders 5. V-Ups 6. Rest
Tuesday - 111218
Strength: Warmup then do 5 heavy sets of: 3 Front Squats 3 Ring Dips (weighted) Metcon: 10 Rounds for time: 8 Wallballs (#10/6) 4x8.5m Shuttle Run 2 Sandbag Over Shoulder (#75/45)
Monday - 101218
Skill: Power Snatch Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (#35/25) 15 Pushups 15 Situps Endurance: 800m Run 30 DB Push Press (#15/10, x2) 30 Box Jumps 30 Hand Release Pushups 800m Run 30 DB Goblet Squats (#15/10, x2) 30 Box Jumps 30 Hand Release Pushups 800m Run
Sunday - 091218
Strength: Strict HSPU - 5 sets for max reps (5-10) *Rest 90sec *Go deficit if possible or scale down if needed Metcon: 3 Rounds for time: 30 KB Snatches (#24/16) 30 Toes-to-bar Endurance: 5 Rounds for time: 60 Double Unders 40 Mountain Climbers 20 Jumping Lunges 10 Burpees
Saturday - 081218
Strength: Overhead Squat 15min to find RM1 Metcon: 4 Rounds for time: 50 Double Unders 21 DB Hang Power Cleans (#22.5/15, x2) 12 DB Front Squats Competitors: A. Build max load for a 20m farmer carry B. AMRAP in 18min: 12 Clusters (#35/25) 9 Box Jump overs
Friday - 071218
Strength: Bent-Over Rows 8-8-6-6-4-4 *L-Sit 10-30sec after each set Metcon: AMRAP in 12min of the ladder: 3-5-7-9-11... S2OH (#60/40) Bar facing burpees Endurance: AMRAP in 35min of: Run 400m 20 Situps 10 Rollups 20 Jump Squats 10 Burpees Skills: Handstand walk (beginners and advanced drills)
Thursday - 061218
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *RX: Wearing a 9/6kg Vest *Split reps as you like (pullups/pushups/squats)
Wednesday - 051218
Strength: Weighted Box Step-ups (DBs/KBs) 6-6-6-6-6-6 (3 each leg) go as heavy as possible rest 1:30 Metcon: 4 Rounds for time: 15 Wallballs (#10/6) 10 HSPU 5 Deadlifts (#110/75) 1 Legless Rope Climb Endurance: 10 Rounds, each as fast as possible: Run 200m 20 Double Unders