Sunday - 300918
Skill: 5 sets: 15-30sec L-Sit 30-60sec Handstand hold *rest 2min Metcon: For time: 3 Rounds for time: Run 400m 30 Kettlebell Swings (#24/16) Run 200m 15 Front Squats (#60/40)
Saturday - 290918
Strength/Skill: Hang Snatch 2-2-2-2-2 Metcon: 3 Rounds, rest 1min between AMRAP in 5min: 4 Burpee Box Jumps 6 Ring Dips 8 Deadlifts (#80/50) Endurance: In Teams of 2 : 100 Double Unders 200 Pullups 80 Double Unders 200 Pushups 60 Double Unders 200 Situps 40 Double Unders 200 Air
Friday - 280918
Strength: Push-Jerk 3-2-2-1-1-1 Metcon: 2 Rounds for time: Run 800m 24 KB Thrusters (#24/16, x1) 10 Ring Muscle-ups Skills: Core and mobility for gymnastics movements
Thursday - 270918
Strength: Bent-Over Rows 5-5-5 Metcon: For time: 150 Double Unders Then, 4 rounds of: 20 DB Snatch (#22.5/15) 20 Wallballs (#10/6) Then, 150 Double Unders
Wednesday - 260918
Skill: Kipping Pullups Metcon: For time: 20 DeadLifts 20 Power Cleans 20 Front Squats 20 Shoulder to overhead 20 Sumo-Deadlift High Pull RX: #45/30 *E2MOM - 10 Pullups Endurance: For time: Run 800m 50 Pushups 30 Jumping Lunges 15 Wallballs Run 800m 50 Situps 30 Jumping Lunges 15 Wallballs
Tuesday - 250918
Strength: 12min build to a heavy set of 3-rep Power Clean Metcon: AMRAP in 18min of: 15 Pushups 12 Toes-to-bar 9 Box Jumps
Monday - 240918
Skill: Single/Double/Tripple Unders practice for 12min Metcon: 5 Rounds for time: Run 400m 3 Rope Climbs 20m KB O.H Walking lunges (#24/16, x1, alt every 10m) Endurance: 6 Rounds Run 400m Then 2 Rounds: 15 Air Squat 10 Pushups 5 Burpees
Sunday - 230918
Strength: Tempo Deadlifts @3333 3-3-3-3-3 Metcon: 5 Rounds for max reps: AMRAP 3min: 5 Strict HSPU 20 Double Unders 5 Hang Power Cleans (#60/40) *Rest 1min between amraps
Saturday - 220918
Strength: Overhead Squat 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 30 Situps 50 Kettlebell Swings (#24/16) 30 Situps 50 Toes-to-bar 30 Situps 50 Burpees 30 Situps Competitors: A. Hang Snatch - 12min to build RM1 B. For time: 200m Run, 21 Power Snatches 200m Run, 21 Overhead Squats
Friday - 210918
Strength: 3 Sets: 30-60sec Sandbag hold 15 Weighted Situps (feet anchored) *rest as needed between Metcon: "D.T" 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerks *RX: #70/45 Skills: Rope Climb
Thursday - 200918
Skill: Handstand (hold) practice free standing or standing with a wall (15min) Metcon: In Pairs, AMRAP in 20min of the ladder: 4-8-12-16... C2b Pullups Box Jumps Overhead Lunges (#45/30) *one works, one rest, switch when you like
Tuesday - 180918
Strength: Weighted Dips (bars) 3-3-3-3-3-3-3 Metcon: For time: 150 Bar facing burpees *EMOM - 1 Clean (#90/55)
Monday - 170918
Strength: Thruster - 12min to build RM1 Metcon: For time: 200m Farmer carry (#24/16, x2) then, 10-9-8-7-6-5-4-3-2-1 HSPU Double KB Thrusters (#24/16, x2) then 200m Farmer carry Endurance: 7 Rounds: Run 800m 10 Burpees 20 Air Squats 30 Situps
Sunday - 160918
Strength: Front Squats 5-5-3-3-3 Metcon: 5 Rounds for time: 15 Kettlebell Swings (#32/24) 10 Strict Pullups 5 Clusters (#50/35)
Saturday - 150918
Strength: 7 Sets for load: Snatch Pull + Power Snatch (1+1) *go heavy or practice technique with light weight Metcon: For time: 15-12-9-6-3 Deadlifts (#100/70) 15m HS Walk (scale: 30m bear walk) Endurance: In teams of 3 Collect: 10,000 Meter Row 100 Burpees Box Jump 300 Double Unders
Friday - 140918
Core Strength: Tabata L-Sit + Hollow hold Metcon: EMOM in 20min: 1st min: 15 cal row / 10 cal assaultbike 2nd min: 12 Thrusters 40/30kg 3rd min: ME Burpees over the bar 4th min: rest *Score is total number of Burpees. *you have to finish all the reps first before you