Tuesday - 130318
Metcon: "Barbara" 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest
Monday - 120318
Strength: Push-Press - 15min to build RM2 Metcon: For time: 5-4-3-2-1 Hang Squat Cleans (#70/40) 25-20-15-10-5 Clapping Pushups Endurance: For time, 7 rounds: Run 400m 30 Situps 21-18-15-12-9-6-3 Box Jumps Pushups Goblet Squats (#16/12)
Sunday - 110318
Strength: Back Squat 3-3-3-3-3 Pause for 2sec at the bottom on the last rep of each set Metcon: For time: 18-14-10-6-2 reps of Rollup-Burpees Kettlebell Swings (#32/24) Weighted ABmat Situps (#20/10, legs anchored with dbs) Skills: Clean and Jerk
Saturday - 100318
Metcon: Open Workout 18.3: 2 Rounds for time/reps: 100 double-unders 20 overhead squats (#52/36) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (#22.5/15) 100 double-unders 12 bar muscle-ups *(Time-cap: 14min) Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups
Friday - 090318
Skill: Rope Climb Metcon: AMRAP in 20min: Run 200m 10 Medball Cleans (#10/6) 1-2-3-4.... Rope climbs *Start with 1 RC and add 1 every round Skills: Muscle-up Progressions
Thursday - 080318
Strength: Floor Press 4-4-4-4-4 Metcon: AMRAP in 14min: 50 Double Unders 12 Toes-to-bar 12 KB S2OH (#24/16, x1, alt hands after 6 reps)
Wednesday - 070318
Power: Box Jump for height - 15min to build a high jump Metcon: 5 Rounds for max reps: AMRAP 2min: 3 Power Cleans 2 Thrusters 1 Jerk *Rx: #70/45 *Rest 1min between amraps Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups
Tuesday - 060318
Strength: E2MOM for 10min: Front Rack Lunges 12-10-8-6-4 (alternate legs) Increase load between sets and build heavy Metcon: 4 Rounds for time: Run 400m 10 HSPU 10 C2B Pullups
Monday - 050318
Strength: Tempo Overhead Squat @5310 2-2-2-2-2 Metcon: AMRAP in 18min of: 3 Hang Power Cleans (#85/52.5) 6 Strict Ring Dips 9 Box Jumps 12 Situps Endurance: In Teams of 2: Run 1000m Run 800m Run 600m Run 400m Run 200m One partner running while the other is holding
Sunday - 040318
Strength: Good Morning 10-10-10 Metcon: For time: 15 Hang Power Cleans (#60/40) 70 Double Unders 15 S2OH (#60/40) 50 Double Unders 15 Thrusters (#60/40) 30 Double Unders Skills: Muscle-up progressions
Saturday - 030318
Metcon: Open Workout 18.2 + 18.2a: 18.2: For time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats (#22.5/15, x2) Bar facing burpees 18.2a: 1-rep max Clean (12min Timecap to complete 18.2 AND 18.2a) Endurance: In teams of 3 for time: Row 10,000m 1 Partner rows 1 Partner
Friday - 020318
Strength: Weighted Pullups 5-5-3-3-2-1 Metcon: In Pairs, AMRAP in 20min: Run 200m (together) 40 Sumo-deadlift High Pulls (#40/30) 20 Burpees over the bar *1 works, 1 rest Skills: 1 - Double Unders 2 - Pistol Squat
Thursday - 010318
Skill: Hang Power Snatch Metcon: 5 Rounds For time: 20 Pushups 10-8-6-4-2 Hang Power Snatches (weights increase) 20 Situps Rx' weights: 10 - #40/30 8 - #50/35 6 - #60/40 4 - #70/45 2 - #75/47.5
Wednesday - 280218
Strength: 6 Sets, E2MOM for 12min: Power Clean + Squat Clean (1+1) Metcon: For time: Run 1600m 100 Wallball shots (#10/6) 15 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Run 400m Burpee Box Jump Overs Air-Squats Pullups
Tuesday - 270218
Skill/Strength: HSPU - practice technique or build up deficit for 3 reps (15min) Metcon: AMRAP in 13min: 10 Overhead Squats (#60/40) 30 Russian KB Swings (#32/24) 60 Double Unders
Monday - 260218
Strength: Deadlift - 15min to build a heavy 5-rep set Metcon: For time: 21-15-9 reps of: Handstand push-ups V-ups L-Pullups Box Jumps Endurance: In teams of 2, AMRAP in 40min of: Run 800m (other partner does DU) 32 V-Ups 30 Kettlebell Swings (#16/12) 8 Wall Climbs