Friday - 021118
Strength: Front Squat 3-3-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Strict Pullups Run 200m with medball (#10/6) between rounds Skills: 1. Kipping Toes-to-bar 2. Kipping Ring Dips
Thursday - 011118
Strength: Pause Overhead Squat take 12min to build a heavy 1-rep with 3sec pause at the bottom Metcon: 7 Rounds for time: 5 Hang Power Snatch (#50/35) 7 Burpees over the bar 9 Weighted Situps (#20/10)
Wednesday - 311018
Strength: Front Rack Lunges 8-8-6-6-4-4 increase weight between sets Metcon: AMRAP in 12min of: 30 Double Unders 5 Clean and Jerks (#60/40) Endurance: For time: 60 Burpees 3.2km Run 60 Burpees
Tuesday - 301018
Strength: Floor Press 5-5-5 Max unbroken Pushups after each set Metcon: In Pairs for time: 90 Cal Row 80 Wallballs (#10/6) 70 HSPU 60 Double KB Squat Cleans (#24/16, x2) 50 Burpees *one works and one rest Skills: 1. Kipping Toes-to-bar 2. Kipping Ring Dips
Monday - 291018
Grip Strength: 400m Farmer carry, as heavy as possible every time you drop the weights do 7 deadlifts before you continue Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Push Jerks (#60/40) Box Jump Overs Endurance: 10 Rounds for time: 200m Run 20 Air-Squats 20 Pushups 20 Situps
Sunday - 281018
Strength: Bent Over Rows 5-5-5-5-5 Metcon: 3 Rounds for time: Run 800m 25 V-ups 25 SDHP (#40/30)
Saturday - 271018
Strength: Power Clean 2-2-2-1-1-1 Metcon: 3 Rounds for time: 40 Pushups 20m DB Overhead walking lunges (#22.5/15, x1) 5 Sandbag over shoulder (#60/45) Endurance: EMOM for 24min for max reps: 1: KB Swings (#20/12) 2: Box Jumps 3: HRPU 4: Wallballs (#10/6) 5: Cal Row
Friday - 261018
Strength: Press 5-5-5 Metcon: AMRAP in 16min of the ladder: 3-6-9-12... Deadlifts (#100/70) HSPU 35 Double Unders after each set Skills: Handstand Pushups (strict and kip)
Thursday - 251018
Skill: Handstand hold/walk Metcon: For time: Run 800m 60 KB Snatches (#24/16) 40 Burpees 20 Hang Squat Cleans (#50/35)
Wednesday - 241018
Strength: 6 Sets for load: Push Press + Split Jerk (2+1) rest 2min Metcon: "Jackie" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: 5 Rounds for time: 400m run 15 Burpee Box Jumps 15 Thrusters (#20/15) 15 Sumo-Deadlift High Pull (#20/15)
Tuesday - 231018
Strength: Tempo Front Squats @33X1 3-3-2-2-2 Metcon: 4 Rounds for max reps (db snatch): 3 min AMRAP: 15 Wallballs (#10/6) 12 Toes-to-bar 9 Box Jump overs AMRAP of DB snatch (#22.5/15) in the remaining time *rest 1min between rounds
Monday - 221018
Skill: Kipping Pullups Metcon: For time: 5-4-3-2-1 Ring Muscle-ups 20 DB Goblet Squats (#22.5/15) Run 200m Endurance: In Pairs, AMRAP in 36 min of: Partner a run 400 m while partner b does max kb swings (#24/16)
Sunday - 211018
Strength: Strict HSPU 5 sets of max reps rest 2min between Metcon: In Pairs, i-go-you-go for AMRAP in 20min: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats RX: #60/40
Friday - 191018
Strength: Turkish Get-up 3-3-3-2-2-1 (each arm) Metcon: For time: 20 Box Jump overs 30 DB Snatch (#22.5/15) 40 Ring Dips 30 DB Snatch 20 Box Jump overs Skills Pistol Squat progressions
Thursday - 181018
Skill: Power Snatch Metcon: For time: 30 Toes-to-bar 15 Power Snatches (#40/30) 20 Toes-to-bar 12 Power Snatches (#50/35) 10 Toes-to-bar 9 Power Snatches (#60/40)
Wednesday - 171018
Skill: Handstand hold/walk practice for 12mim Metcon: 6 Rounds for time: 4 Bar Muscle-ups 12 Pistols 40 Double Unders Endurance: For time: Run 800m 50 Box Jumps Run 800m 50 KB Squat cleans (#24/16, x1) Run 800m 50 Jump Squat Run 800m 50 Burpees