Monday - 250618
Strength: Back Squat 15min build to heavy 3-reps Metcon: In Pairs, 3 Rounds for time: Run 400m (together) 40 Deadlifts (#100/70) 40 Ring Pushups *one works, one rest Endurance: 4 Rounds: Run 1200m 30 KB Swing Plank 2min
Sunday - 240618
Strength: Power Cleans 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees Medball Cleans (#10/6) HSPU
Saturday - 230618
Strength: EMOM for 9min: 1: 1-2 Legless Rope Climbs 2: Max Hang on the bar 3: 40m Sandbag Carry Metcon: 7 Rounds for time: 30 Double Unders 7 Squat Snatch (#45/30) Endurance: In teams of 3: AMRAP in 40min: One Rowing One Holding Plate Over Head One doing Situps
Friday - 220618
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: AMRAP in 15min: 15 Deadlifts 10 Front Rack Lunges 5 Push Press Rx: #60/40 Skills: Kipping Ring Muscle-up
Thursday - 210618
Strength: E2MOM for 14min: 2 Snatch Balance 2 Tempo Overhead Squats @3232 *build up weight between sets Metcon: AMRAP in 10min: 20 Wallballs 10 Hang Power Cleans (#70/45)
Wednesday - 200618
Skill/Strength: Cluster - 15min to build RM1 Metcon: For time: 21-15-9 reps of: Clusters (#43/30) Run 400m Endurance: Core: 3 Sets: 15 Vups 15 Back Extension 6 Rounds: Run 400m 20 Wallballs 20 Pushups
Tuesday - 190618
Strength: Press 5-5-5 Push-Press 3-3-3 Metcon: AMRAP in 20min: 5 Burpee Box Jumps 10 DB Hang Clean and jerks (#22.5/15, x1) 30 Double Unders Skills: Kipping Ring Muscle-up
Monday - 180618
Strength: Hang Snatch 2-2-2-1-1 Pause for 2sec above the knees before completing the lift. Metcon: For time: Run 400m 50 Pushups 30 Wallballs (#10/6) 10 Overhead Squats (#80/50) 30 Wallballs 50 Pushups Run 400m (20min timecap) Endurance: Core: 3 Sets: 30sec Hollow Hold 30sec Arch Hold 30sec Plank
Sunday - 170618
Strength: Front Squat 5-5-5-5-5 Metcon: AMRAP in 14min of the ladder: 2-4-6-8... etc KB Hang Power Cleans (#24/16, x2) Strict Ring Dips Box Jumps
Saturday - 160618
Strength: E4MOM for 20min: 10m DB Walking Lunges 3 DeadLifts *Increase the weight on the lunges and deadlifts each round Metcon: AMRAP in 10min: 7 Toes-to-bar 7 Push-Jerks (#60/40) Endurance: In teams of 3: AMRAP in 40min of: One Runs 200m One does Burpees One holds a Plank *Switch
Friday - 150618
Strength: E2MOM for 14min: Snatch Pull + Power Snatch (2+1) Metcon: 3 Rounds for time: Run 800m 12 Power Snatches (#43/30) 30 Abmat Situps Skills: Muscle-up Strength work
Thursday - 140618
Strength: Bulgarian Split Squat 8-8-8-8-8 (4 each leg) rest 2min between sets and build up load. Metcon: 7 Rounds for time: 3 Ring Muscle-ups 5 DB Push-Press (#22.5/15, x2) 7 Burpees over DB (18min timecap)
Wednesday - 130618
Skill: Kipping Pullups Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: AMRAP in 40min: 20 Thrusters (#20/15) 15 Burpees 10 Box Jumps Run 400m
Tuesday - 120618
Strength: Pause Front Squats 3-3-2-2-1-1 Pause for 3sec at the bottom Metcon: AMRAP in 15min of: 20 Wallballs (#10/6) 10 Deadlifts (#100/70)
Monday - 110618
Strength: 6 sets for load (e2mom): Push Jerk + Split Jerk (2+1) Metcon: 5 Rounds for time: 12 Kettlebell Swings (#32/24) 6 Hang Squat Cleans (#60/40) 2 Rope Climbs Endurance: 7 Rounds: Row 500m 40 AirSquat 30 Situps 20 Pushups 10 Pullup Run 800m
Sunday - 100618
Strength: Bent-over Row 3-3-3-3-3-3 Metcon: AMRAP in 8min of: 20 Thrusters (#55/37.5) 30 Bar facing burpees 40 Toes-to-bar Skills: Muscle-up Strength work