Sunday - 181118
Strength: Single Legged Deadlift 8-8-8-8-8 (4each leg) Metcon: 5 Rounds for time: Run 400m 15 Power Cleans (#40/30)
Saturday - 171118
Strength: Back Squat 5x3 Rest 1:30 *Pause for 3sec at the bottom of the last rep of each set Metcon: 5min AMRAP: 3-6-9-12... Devil Press (#15/10, x2) Toes-to-bar Rest 5min and then: 5min AMRAP: 3-6-9-12... Kettlebell Swings (#24/16) Burpee-Pullups Endurance: AMRAP in 35 min of: 10 thrusters
Friday - 161118
Strength/Skill: Power Snatch 6x1 Rest 2min between *build load and warmup for the metcon or practice technique with light weight Metcon: "Karabel" 10 Rounds for time: 3 Power Snatches (#60/40) 15 Wallballs (#10/6) Skills: Strict Ring Muscle-up progressions
Thursday - 151118
Skill: Kipping Pullups Metcon: AMRAP in 15min of: 6 Hang Squat Cleans (#60/40) 9 Ring Dips 12 Pullups
Wednesday - 141118
Strength: E3MOM for 6 sets: Weighted Chinups 3-3-3-3-3-3 Metcon: 5 Rounds for time: 40 Double Unders 20 Pushups 10 KB Snatches (#24/16) Endurance: For time: 200 Wallballs (#10/6) *Every break - 20m burpee broad jumps
Tuesday - 131118
Strength: Bent Over Rows 5-5-5-5-5 30sec L-Sit hold after each set Metcon: For time: 15-12-9-6-3 DB Push-Press (#22.5/15, x2) 15m Front Rack Walking Lunges (#22.5/15, x2) Skills: Stricth Ring Muscle-up progressions
Monday - 121118
Strength: Floor Press 8-8-6-6-4-4 Metcon: For time: 30 Toes-to-bar 3 Clean and Jerks (#70/45) 10 Box Jumps 3 Clean and Jerks 20 Toes-to-bar 3 Clean and Jerks 20 Box Jumps 3 Clean and Jerks 10 Toes-to-bar 3 Clean and Jerks 30 Box Jumps Endurance: For time: 1600m Run 50
Sunday - 111118
Strength: Back Squat 5-5-5-3-3 *30-60sec HS Hold after each set Metcon: AMRAP in 15min of: 25 Double Unders 15 Situps 7 Deadlifts (#110/75)
Saturday - 101118
Strength: Elevated Ring Rows 6-6-6-6-6 *add weight if possible and focus on full range of motion Metcon: 10 Rounds for time: 10 Jump Squats 20m Sandbag carry (#60/45) 1 Rope Climb Endurance: In pairs I go you go AMRAP in 20 min of 400m run 5 min rest I
Friday - 091118
Strength: Weighted Ring Dips 2-2-2-2-2 Metcon: In teams of 3 for time: 120 Cal Row 120 Overhead Squats (#40/30) *one works, one rest, one hold 2 kbs at front rack (#24/16) Skills Kipping and Butterfly Pullups
Thursday - 081118
Strength: E2MOM for 10min (5sets) Front Squat + Push-Press (3+1) Metcon: 4 Rounds for time: 10 Thrusters (#40/30) 10 Box Jumps Run 400m 10 Pullups 10 Burpees
Wednesday - 071118
Skill: Handstand Pushups Metcon: For time: 12 Power Cleans (#80/50) 12 Strict HSPU 21 Power Cleans (#60/40) 21 Kipping HSPU 40 Bar Facing Burpees Endurance: For time 800m run 21 man maker (#22.5/15) 800m run 15 man maker 800m run 9 man maker *man maker: Push
Tuesday - 061118
Strength: Thrusters 3-3-2-2-1-1 Metcon: 4 Rounds for reps: AMRAP in 3min: 21 Kettlebell Swings (#24/16) 15 Air Squats 9 C2B Pullups *AMRAP of Double unders in the remaining time. *Rest 1 minute between rounds. Skills: Kipping and Butterfly Pullups
Monday - 051118
Strength: Push Jerk 3-3-3-2-2-1 Metcon: 6 Rounds for time: 10 Front Rack Lunges (#43/30) Run 200m 3 Ring Muscle-ups Endurance: Running Morrison 50-40-30-20-10 Wallballs (#10/6) Box Jumps Kettlebell Swings (24/16) * E4MOM: run 200m
Sunday - 041118
Strength: Sumo Deadlift 3-3-3-3-3 Metcon: AMRAP in 8min: 7 Toes-to-bar 4 DB Burpees (#22.5/15, x2) -Rest 2min and then: AMRAP in 8min: 7 HSPU 4 DB Burpees (#22.5/15, x2)
Saturday - 031118
Strength: Hang Snatch - 15min to build for RM2 Metcon: For time: 50 Wallballs (#10/6) 30 Hang Snatches (#45/30) 50 Wallballs Endurance: E5MOM for 30min (6 rounds): 400m Run 15 Burpee box jump overs Competitors: A. Find RM1 in: 1 - Pullup 2 - Bar Dips (10min cap