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
Saturday - 09062018
Strength: DB/KB Z-Press 5-5-5-5-5 Metcon: 2 Rounds for time: 60 Double Unders 10 Box Jump Overs 15 C2b Pullups 60 Double Unders 10 Box Jump Overs 15 Bar Muscle-up Endurance: In teams of 2: Accumulate 5km Run 100 Lunges 100 Burpees 100 Pullup Competitors: A. EMOM in 7min: 3
Wednesday - 160518
Skill: 12min: HSPU practice OR build for 1RM strict deficit Metcon: In Pairs, i-go-you-go for 14 rounds (7 each): 1 Legless Rope Climb (rx = seated) 5 Front Squats (#70/45) 7 HSPU Endurance: 4 Rounds: Run 400m 16 KB Swings (#20/12) Run 400m 6/6 One arm DB Press
Tuesday - 150518
Strength: Weighted Chinups - 15min to build RM3 Metcon: For time: 50 Power Snatches (#35/20) 100 Double Unders 50 Ring Dips 100 Double Unders
Monday - 140518
Strength: Push-Press 8-6-4-6-8 Metcon: For max reps: AMRAP in 5min: 10 Wallball shots (#10/6) 6 Burpees 2 Hang Cleans (#70/45) Rest 2min and repeat for 3 Rounds. Endurance: 6 Rounds: Run 800m 30 Air Squats 20 Situps 10 Pushups
Sunday - 120518
Strength: E2MOM for 12min: Power Clean + Front Squat (1+2) Build to a heavy load Metcon: 3 Rounds for time: 25 Kettlebell Swings (#24/16) 10 Bar Muscle-ups
Thursday - 100518
Skill: Handstands - spend time upside down (hold/walk/practice). 12min work Metcon: 3 Rounds for time: Run 800m 50 Reverse Lunges 21 S2OH (#43/30)
Wednesday - 090518
Skill: Single/Double/Tripple Unders Metcon: In teams of 2 for time: 300 Double Unders (Partner Holds Front Rack (#80/50)) 60 Power Cleans (#80/50) Endurance: AMRAP in 30min: Row 800m 20 DB Power Cleans (#15/10) Run to stairs 20 DB Situps (#15/10)
Tuesday - 080518
Strength: Hang Squat Clean 2-2-2-2-2-2 Metcon: AMRAP in 12min of: 6 SDHP (#50/35) 9 Box Jumps 12 Pushups
Monday - 070518
Metcon: AMRAP in 20min of "Nasty Girls": 50 Air Squats 7 Muscle-ups 10 Hang power cleans (#61/43) Cash-out: 5 sets for quality: 10 Hollow body rocks 10 GHD Back Extensions (use weight if needed) 20sec Weighted Plank Endurance: 3 Rounds: Run 800m 50 Lunges with a plate
Sunday - 060518
Strength: Back Squat 3-3-3-3-3 Metcon: For time, 25-15-10 reps of: DB Thrusters (#22.5/15, x2) Toes-to-bar Run 200m Skills: Double Unders and HSPU
Saturday - 050518
Strength: Deadlift - 20min to find RM1 Metcon: RFA 2018 Event #3: For time: 15m Handstand walk 4 Rope Climbs 40 Wallball Shots (#10/6) 80 Double Unders 30m Handstand walk 80 Double Unders 40 Wallball Shots 4 Rope Climbs Endurance: In teams of 2: Row 3000m Run 2400m Then
Friday - 040518
Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Kettlebell Swings (#24/16) Situps
Thursday - 030518
Strength: Overhead Squat 5-5-5 Metcon: AMRAP in 14min: 9 V-ups 7 Overhead Squats (#60/40) 5 Ring Dips 3 Strict HSPU
Wednesday - 020518
Strength: 3 sets, increase load between sets: 5 Floor Press Max Hollow body Hold rest 2min Metcon: In teams of 2, I-go-you-go for total of 16 Rounds: 7 DB Hang Squat Cleans (#22.5/15, x2) 7 C2B Pullups Endurance: For time: Run 1000m 100 Double Unders Run 800m 80
Tuesday - 010518
Power: Seated Box Jump - 15min work for max height Metcon: AMRAP in 20min: 10 Power Cleans (#85/55) 20 Burpees 30 Pull Ups 40 Lunges 50 Double Unders