Thursday - 290318
Strength: Hang Power Clean 3-3-3-3-3-3 Metcon: For time: 100 Overhead Squats (#43/30) *Every time you break a set do a round of: 10 Burpees over the bar 10 Deadlifts (#43/30)
Wednesday - 280318
Strength: E2MOM for 12min: Paused Front Squats 2-2-2-2-2-2 Pause for 3sec at the bottom of each set Metcon: 5 Rounds for time: 15 Sumo-deadlift High Pulls (#43/30) 15 Ring Dips Endurance: For time: 10 Rounds of "Cindy" Row 3km Run 800m
Tuesday - 270318
Strength: Deadlift 5-5-5 (85%) Metcon: 3 Rounds for time: Run 400m 20 DB Front Rack Walking Lunges (#22.5/15, x2) 15 HSPU on DBs
Monday - 260318
Strength: 7 Sets for load: Snatch Balance + Overhead Squat (1+1) Metcon: In Pairs for time: 150 Knees-to-elbows 150 Wallballs (#10/6) 150 Power Cleans (#43/30) *1 partner work and 1 rest
Sunday - 250318
Strength: E2MOM for 10min: Clean + Hang Clean (1+1) Metcon: 3 Rounds for time: 40 Air-Squats 20 Kettlebell Snatches (#24/16) 10 Burpee Box Jumps Skills: Double Unders and Butterfly pullups
Saturay - 240318
Metcon: Open Workout 18.5: Complete as many reps as possible in 7min of: 3-6-9-12-15-18..... etc Thrusters (#45/30) C2B Pullups Endurance: 3 Rounds: Run 800m 50 Plate Russian Twists (#10/5) 40 G2OH Run 400m 30 Plate Squats 20 Burpees on plate Run 200m 10 Plate OH Lunges
Friday - 230318
Strength: Power Clean 3-3-2-2-1-1 Metcon: 5 Rounds for time: Run 400m 30 Weighted Pushups (#10/5) Skills: Handstands (hold/walk/hspu)
Thursday - 220318
Strength: 5 Sets: 5 Back Squats (85%) Max unbroken Strict Pullups Metcon: For time: 15-12-9-6-3 Dumbbell hang clean and jerks (#22.5/15, x2) 50 Double Unders (20min timecap)
Wednesday - 210318
Core Strength: EMOM for 10min: Even: Max L-sit hold, when you drop continue with plank until the minute is over. Odd: Rest Metcon: For max reps: 3min AMRAP: 5 Thrusters (#40/30) 5 Pullups -Rest 1min 3min AMRAP: 4 Thrusters (#50/35) 4 C2b Pullups -Rest 1min 3min AMRAP: 3
Tuesday - 200318
Skill: Rope Climb Metcon: AMRAP in 18min: 12 High Wallball shots (#10/6, to a 3.25/3.00m target) 7 Box Jump overs 2 Rope Climbs *For the wallballs Rx men throw above the black line, women throw to the black line
Monday - 190318
Strength: Weighted Ring Dips 4-4-4-4-4 Metcon: 3 Rounds for time: Run 800m 30 Abmat Situps 30 Plate overhead walking lunges (#20/15)
Sunday - 180
Strength: Press 3-3-3-3-3 Metcon: AMRAP in 12min: 12 Toes-to-bar 5 Hang Power Cleans (#60/40) 5 Front Squats (#60/40) Immediately into: For time: 400m Farmer carry as fast as possible (#22.5/15) Skills: Handstands (hold/walk/hspu)
Saturday - 170318
Metcon: Open workout 18.4: For time: 21 Deadlifts (#102/70) 21 HSPU 15 Deadlifts (#102/70) 15 HSPU 9 Deadlifts (#102/70) 9 HSPU 21 Deadlifts (#143/93) 15m Handstand walk 15 Deadlifts (#143/93) 15m Handstand walk 9 Deadlifts (#143/93) 15m Handstand walk
Friday - 150318
Strength: Back Squat 5-5-5 Metcon: 7 Rounds for time: Run 200m 14 one-arm KB Thrusters (#24/16, 7 each arm) 10 Box Jumps Skills: Clean and Jerk
Thursday - 150318
Strength: E2MOM for 12min: Split Jerk 2-2-2-1-1-1 *work on technique if you're new to the movement Metcon: For time: 50 Wallballs (#10/6) 40 Deadlifts (#100/70) 30 HSPU 20 Pistols 10 Bar Muscle-ups (15min time-cap)
Wednesday - 140318
Strength/Skill: Hang Snatch 2-2-2-2-2 Metcon: AMRAP in 10min: 10 Power Snatches (#35/25) 5 Bar facing burpees Endurance: 10 Rounds: Run 200m 100 Single Unders 10 Toes-to-bar 10 Burpees 10 Jump Squats