Tuesday - 041218
Strength: Clean and Jerk 8x1 *rest 1:30 between sets Metcon: In teams of 2, i-go-you-go: *min 00:00 - 8:00: 5 Sandbag Cleans (#75/45) 10 Abmat Situps *min 8:00 - 16:00: 5 Ring Dips 10m Plate Overhead Lunges (#20/10)
Monday - 031118
Skill: Rope Climb Metcon: For time: 15 Sumo Deadlift High Pull (#52/35) 30 C2B Pullups 60 Wallballs (#10/6) 30 Toes-to-bar 15 Sumo Deadlift High Pull Endurance: 5 Rounds for time: 30 Goblet Lunges (#16/12) 30 Situps 30 KB Push Press (#16/12, x1) 30 Back Extension 400m
Sunday - 021118
Strength: 12min to build RM2 Thruster Metcon: 7 Rounds for time: 7 DB Thrusters right srm (#22.5/15) 5 Burpee Box Jump overs 7 DB Thrusters left arm 5 Burpee Box Jump overs Endurance: "Eva" 5 Rounds for time: 800m Run 30 KB swings (#24/16) 30
Saturday - 011218
Strength: Every 2.5min for 20min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 12min of: 40 Double Unders 7 Hang Squat Cleans (#70/45) Competitors: A. 5 Sets for load: 1 L-Rope climb (seated) 3 Overhead Squats *rest 3min between sets and increase load B. 3 Rounds for
Friday - 301118
Strength: 5 Sets of: Max strict chinups (no weight added) Rest 2-3min between Metcon: AMRAP in 15min of: 6 DB Step-ups (#15/10, x2) 6 DB Burpees (#15/10, x2) 6 DB Push-Press (#15/10, x2) Endurance: AMRAP in 15min: 400m Run 20 Wallballs (#10/6) 10 Ball facing burpees
Thursday - 291118
Strength: 400m one arm farmer carry (200m right arm, 200m left arm) go slow and heavy Metcon: For time: 25 Burpees 25 Power Cleans (#60/40) 25 Burpees *EMOM - 7 Wallballs (#10/6) *RX: wearing a weighted vest (#10/6)
Wednesday - 281118
Strength: 7 sets for load: Power Clean + Hang Power Clean (1+1) rest 2min between sets Metcon: For time: 27-21-15-9-3 reps of: Front Squats (#43/30) HSPU Endurance: In teams of 2, i-go-you-go: 120 Burpees (switch every 15) 600 Double Unders (switch every 100) 1600m Run (switch every 400m) 4000m
Tuesday - 271118
Power: 1. Box Jump for height (10min) 2. Broad Jump for max distance (3 attempts) Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups
Monday - 261118
Skill: Handstand practice - 15min Metcon: 4 Rounds for max reps: 1min Deadlifts (#80/50) 1min Ring Dips 1min Burpees over the bar 1min Rest Endurance: AMRAP in 30min: 1km Row or Run 20 Burpee Tuck Jumps 30 Plate Thrusters (#15/10) 40 Abmat Situps 50 Walking Lunges Steps 100
Sunday - 251118
Strength: Front Rack Lunges 10-10-10-10 *do 5 right then 5 left Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 200m Partner B: AMRAP of: 10 Hang Clean and Jerks (#40/30) 10 Toes-to-bar *Switch every 200m and continue reps where your partner left off *Score is number of
Saturday - 241118
Strength: Push Jerk 3-3-3-3-3-3 Metcon: AMRAP in 13min of: 3 Ring Muscle-ups 6 HSPU 9 Kettlebell Swings (#24/16) 12 Air Squats Endurance: EMOM 30min: 1: 18 cal row 2: 18 wall ball 3: 18 db snatch (#20/10) 4: 6 sandbag over shoulder (#45/30) 5: rest Competitors: A.
Friday - 231118
Strength: Front Squat 3-3-3-3-3 Metcon: For time: 10 Burpee Box Jumps 25 HSPU 10 Burpee Box Jumps 25 C2B Pullups 10 Burpee Box Jumps 25 Toes-to-bar 10 Burpee Box Jumps 25 Ring Dips 10 Burpee Box Jumps
Thursday - 221118
Strength: Weighted Dips (bars) 5-5-3-3-3-1-1 Metcon: 5 Rounds for time: 50 Double Unders 15 Overhead Squats (#40/30)
Wednesday - 211118
Skill: Single/Double/Tripple Unders 10min practice Metcon: In Pairs, on a running clock for 22min: BUY IN: 10 Rope Climbs Then i-go-you-go AMRAP: 10 Dumbbell Snatches (#22.5/15) 10 Dumbbell Facing Burpees Endurance: In Pairs I-go-you-go AMRAP in 40 min: 40 KB SDHP (#24/16) 30 Medball Situps
Tuesday - 201118
Strength: Hang Clean 3-3-2-2-1-1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Monday - 191118
Skill: Accumulate: 3min Handstand hold 2min L-Sit 1min Sandbag hold (bearhug) *split as you like Metcon: AMRAP in 12min: 6 Deadlifts (#60/40) 4 Hang Power Cleans (#60/40) 2 Thrusters (#60/40) Endurance: 5 Rounds for time: Run 800m 25 Box Jumps 25 DB Clean and Jerks (#15/10,