Thursday - 130918
Strength: Bent-over Rows 4-4-4-4-4 Metcon: For time: 100 Double Unders 15 Overhead Squats (#60/40) 75 Double Unders 12 Overhead Squats 50 Double Unders 9 Overhead Squats 25 Double Unders 6 Overhead Squats
Wednesday - 120918
Strength: Good Morning 10-10-10-10 *focus on form! Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 9 Burpees 3 Ring Muscle-ups Endurance: Every 4min for 8 rounds: Run 400m AMRAP: 10 KB Swings 8 Burpees 3/3 One arm DB Thruster
Tuesday - 110918
Strength: E2MOM for 10min: Power Clean + Hang Squat Clean (1+1) Metcon: In Pairs for time: 80 DB Step-overs (#22.5/15, x2, 50/40cm boxes) Run 400m 40 DB Push-Press (#22.5/15, x2) Run 800m 40 DB Push-Press Run 400m 80 DB Step-overs Skills: Bar Muscle-ups
Monday - 100918
Strength: Strict C2B Pullups 5-5-5-5-5 goal is to pull as low as possible. Metcon: For time: 10 Clean and Jerks (#50/35) 4 Rope Climbs 10 Clean and Jerks 3 Rope Climbs 10 Clean and Jerks 2 Rope Climbs 10 Clean and Jerks 1 Rope Climb Endurance: AMRAP in 45min
Sunday - 090918
Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats
Saturday - 080918
Strength: Paused Front Squats (3sec pause at the bottom) 3-3-3-3-3 Rest 2min between sets Metcon: 4 Rounds for time: 21 Wallballs (#10/6) 15 Hang Power Cleans (#50/35) 9 Bar facing burpees Endurance: For time: Run 800m 50 KB Swings (#16/8) 30 Jumping Lunges 15 Pushups Run 800m
Friday - 070918
Strength: Snatch 2-2-2-2-2-2 Metcon: 3 Rounds for time: 5 Overhead Squats (#50/35) 10 Box Jumps 5 Overhead Squats (#50/35) 20 Situps 5 Overhead Squats (#50/35) 30 Double Unders Skills: 1 - Double Unders 2 - Handstand Walk
Thursday - 060918
Strength: Deficit Deadlift (on 20kg plates) 5-5-5 Metcon: 5 Rounds for time: Run 400m 8 Ring Dips 12 Pullups
Wednesday - 050918
Strength: Hang Squat Clean 2-2-2-1-1 Metcon: In teams of 2, i-go-you-go for AMRAP in 18min: 6 Push-Jerks (#60/40) 6 Burpee-Pullups *partner 1 works, partner 2 - sandbag hold (#60/45) *reps only count when the sandbag is being held Endurance: For time: Run 800m 30 Ground to overhead (#20/
Tuesday - 040918
Strength: Front Rack Lunges 6-6-6-6-6 Metcon: For time: Run 800m 100 Pushups 100 Wallballs (#10/6) 100 Pushups Run 800m Skills: 1 - Double Unders 2 - Handstand Walk
Monday - 030918
Strength: Press 5-5-3-3-3-1-1 Rest 2-3min between sets Metcon: AMRAP in 14min of the ladder: 2-4-6-8-10.... DB Hang Squat Cleans (#30/20, x1, alt arms) Burpee Box Jumps Endurance: Every 4 min for 8 Rounds: Run 400m Amrap: 10 Situps 10 Air Squat 10 Plate G2OH
Sunday - 020918
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups
Saturday - 010918
Skill: Rope Climb Metcon: For max reps, 1min on each station for 3 rounds: * Burpees * Wall Balls (#10/6) * Deadlifts (#50/35) * Medball Situps (#10/6) * Hang Power Cleans (#50/35) * REST Endurance: In teams of 2 for time: 300 Double Unders 200 Situps 100 Air-Squats *Every 3min - Run
Friday - 310818
Strength: E2MOM for 14min: Snatch Balance + Overhead Squat (1+3) Build to a heavy load or practice technique Metcon: For time: 100 Double Unders 15 Power Cleans (#80/50) 100 Double Unders 12 Power Cleans 100 Double Unders 9 Power Cleans Skills: Butterfly Pullups
Thursday - 300818
Strength: Weighted Pushups 8-8-8-5-5-5 Metcon: AMRAP in 15min: 15 Situps 12 Box Jumps 9 Deadlifts (#100/70)
Wednesday - 290818
Strength: Back Squat 4-4-4-4 Metcon: 5 Rounds for time: 12 DB Snatch (#22.5/15) 15 Wallballs (#10/6) 6 x 8.5m Shuttle Runs w/DB (grey area) Endurance: For time, 21-18-15-12-9-6-3 Run 400m Burpees Dual KB Thrusters (#16/8)