Sunday - 120818
Strength: E3MOM for 18min (6 sets): 1 Clean (any style) 2 Push Jerks 1 Split Jerk *increase load between sets Metcon: AMRAP in 17min of: 30 Double Unders 15 Shoulder to overhead (#50/35) Run 200m 15 Bar facing burpees
Saturday - 110818
Skill: Kipping Pullups Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Endurance: In teams of 3: Row For Distance in 48 min. Run 10KM One Rowing. One Running. One Resting. Competitors: A. EMOM for 10min alternate: Even: Max Strict Ring Muscle-ups Odd: 3 Heavy DB OHS (each
Friday - 100818
Strength: Hang Squat Snatch 15min to find a heavy 1-rep for today. Metcon For time: 30 HSPU 10 Box Jump Overs 30 Power Cleans (#50/35) 10 Box Jump Overs 30 Cal Row 10 Box Jump Overs 30 C2B Pullups 10 Box Jump Overs 30 Burpees 10 Box Jump Overs
Thursday - 090818
Skill KB Clean and Jerk Metcon: 5 Rounds for time: 8 KB C&J (right arm, #24/16) 20 Air-Squats 8 KB C&J (left arm, #24/16) 20 Air-Squats
Wednesday - 080818
Skill: Handstand practice for 12min (hold/walk/balance) Metcon: For time: 18-15-12-9-6-3 DeadLifts (#100/70) Toes-to-bar Endurance: 30 Min Amrap: Run 400m 30 Air Squats 20 Hollow Body Rocks 10 Box Jumps
Tuesday - 070818
Strength: Back Squat 5-5-5 Front Squat 3-3-3 Metcon: AMRAP in 20min of the ladder: 2-4-6-8... DB Snatch (#22.5/15) Pushups Box Jumps Skills: Clean and Jerk
Monday - 060818
Strength: Weighted Dips (bars) 10-10-10 Metcon: For Time: 800m Run 80 Double Unders 21 Hang Power Cleans (#60/40) 400m Run 40 Double Unders 15 Hang Power Cleans (#60/40) 200m Run 20 Double Unders 9 Hang Power Cleans (#60/40) Endurance: In teams of 2: Run 5km Accumulate: 300
Sunday - 050818
Strength: Good Morning 10-10-10-10-10 20sec L-Sit after each set Metcon: AMRAP in 16min of: 13 V-ups 7 HSPU 1 Rope Climb
Saturday - 040818
Strength: 15min to build 1RM Clean Metcon: For time: 30 Strict Pullups 30 Back Squats (#70/45) 20 Kipping Pullups 20 Front Squats (#70/45) 10 Bar Muscle-ups 10 Overhead Squats (#70/45) Endurance: AMRAP in 45 min: Run 800m 80 Air Squat 8 Muscle ups Competitors: A. Split Jerk
Friday - 030818
Strength: Double KB/DB Strict Press 5-5-5-5-5 Metcon: 10 Rounds for time: 10 Toes-to-bar 10 KB Front Squats (#24/16, x2) Skills: Handstand Push-ups
Thursday - 020818
Strength: Tempo Pullups @3231 3-3-3-3-3 add weight if possible Metcon: In pairs, i-go-you-go for 15min: 3 Power Cleans (#70/45) 5 Burpee Box-Jumps 7 Ring Dips
Wednesday - 010818
Strength: Sumo-Deadlift 5-5-3-3-1-1 Metcon: AMRAP in 20min: 5 Strict HSPU 10m HS Walk 15 Jump Squats 20 Situps Endurance: 5 Rounds: 400Meter Run 50 Dual Db Front Squat 30 Burpees
Tuesday - 310718
Power: Box Jump for height 15min work on a high box jump Metcon: For time: 27-21-15-9 reps of: Pullups DB Front Rack Walking Lunges (#22.5/15) Skills: Handstand Push-ups
Monday - 300718
Strength: 8 Sets for load or practice trchnique (20min cap): Snatch Pull + Power Snatch (1+1) Metcon: On a running clock for max rounds: 00:00 - 05:00 100 Double Unders then in remaining time amrap: 8 KB Swings (#24/16) 8 Single arm KB Thrusters (4 each) 05:
Sunday - 290718
Strength: Push Jerk 3-3-3 warmup to a heavy load for 3-reps, then do 3 sets across Metcon: For time: Run 800m 60 Wallballs (#10/6) 40 HSPU 20 DB Hang Squat Cleans (#22.5/15, x2)
Saturday - 280718
Strength: EMOM for 15min: 1: Max Strict C2B Pullups 2: 20sec Ring Support 3: Rest Metcon: “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: A. Row Technique B. 6 Rounds: 24 Squat 24 pushups 24 walking lunges Run 400 Competitors: A. Gymnastics complex: EMOM for