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
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