Sunday - 250218
Strength: Thrusters 3-3-3-3-3 Metcon: 5 Rounds for time: Run 400m 15 Squat Cleans (#43/30) (20min time-cap) Skills: 1 - Double Unders 2 - Pistol Squat
Saturday - 240218
Open Workout 18.1: RX: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (#22.5/15) 14/12-cal. row Scaled: Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks (#15/
Friday - 230218
Strength: Hang Clean 2-2-2-2-2 Metcon: For time: 10 Power Cleans (#60/40) 20 Burpees 30 Wall Ball Shots (#10/6) 100 Double unders 30 Wall Ball Shots 20 Burpees 10 Power Cleans (16min timecap) Skills: 1: Double Unders 2: Kipping on the bar (pullups/t2b/mu)
Thursday - 220218
Strength: Floor Press 3-3-3-3-3 Build to a heavy set of 3 and complete 10 Pushups after each set Metcon: In Pairs, i-go-you-go for 20min: 4 Bar Muscle-ups 8 Kettlebell Swings (#32/24) 12 KB Front Rack Walking Lunges (#32/24, x1, alt arms after 6 reps)
Wednesday - 210218
Strength: E3MOM for 18min (6sets): 1 Press 2 Push Press 3 Push Jerks *increase load after each set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) Toes-to-bar (12min timecap) Endurance: 7 Rounds for time: Run 400m 30 Squats w/plate (#20/10kg)
Tuesday - 200218
Skill: Handstand hold - accumulate 3-5min hold. (10min cap) Metcon: AMRAP in 25min: Run 800m 50 Pushups 15 Power Cleans (#80/50)
Monday - 190218
Strength: Front Squat 3-3-3-2-2 Metcon: For max reps: 3min AMRAP: 5 DB Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs 5 Ring Dips Rest 1min and repeat for 5 rounds Endurance: 5 Rounds for time: 3 Rope Climbs 10 Toes-to-bar 21 Walking Lunges w/Plate overhead (#15/
Sunday - 180218
Strength/Skill Power Snatch - 15min to build RM3 or practice technique Metcon: For time: 20-15-10 Power Snatches (#50/35) 30-30-30 Wallballs Skills: 1: Double Unders 2: Kipping on the bar (pullups/t2b/mu)
Saturday - 170218
Strength: 4 Sets: 8 Romanian Deadlifts 10 DB Z-Press *build up load Metcon: AMRAP in 14min: 7 Thrusters (#50/35) 7 Burpees over-the-bar 7 Chest-to-bar Pullups Endurance: 3 Rounds for time: 30 Power Cleans (#40/30) 20 Pullups Run 800m Competitors: A. E2MOM for 14min (7 sets) 2 Hang Snatches
Friday - 160218
Strength: Floor Press 4-4-4-4 Metcon: 3 Rounds for time of: 800m run 20 Toes-to-bar 20 Deadlifts (#100/70) Skills: Core and strength for gymnastics movements
Thursday - 150218
Strength: Hang Power Clean 3-3-2-2-2-2 Metcon: 3 Rounds for time: 15 Push-Press (#60/40) 21 Situps 15 Hang Power Cleans (#60/40) 60 Double Unders (16min timecap)
Wednesday - 140218
Valentines Day Couple WOD: In Pairs for time: 70 Wallballs (#10/6) 100 Pushups 70 Medball Situp-Passes (#10/6, synced) 100 Goblet Squats (#24/16) Run 400m together *One works and one holds a plate (#20/10) overhead except for the situps *Scaling options will be given by the coaches
Tuesday - 130218
Strength: Overhead Squat 15min build to a heavy 3-rep set Metcon: Open Workout 17.1: For time: 10 dumbbell snatches (#22.5/15) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell
Monday - 120218
Skill: Kipping Toes-to-bar Metcon: In 16min complete the following: 16-8-4 Front Squats (#70/47.5) Toes-to-bar -Then in the remaining time, AMRAP: 2 Wall Climbs 10 Hand Release Push-Up 20 Kettlebell Swings (#24/16) Endurance: 6 Rounds For time: 24 Air squats 24 Pushups 24 Walking Lunges Run 400m
Sunday - 110218
Strength: Back Squat 5-5-5 (85% of rm1) Metcon: AMRAP in 20min of: 27 Double Unders 21 Wallballs (#10/6) 15 Pullups 9 HSPU Skills: Core and strength for gymnastics movements
Saturday - 100217
Skill/Strength: Split Jerk 2-2-2-2-2 (E3MOM) Metcon: 6 Rounds for time: 10 Hang Power Cleans (#60/40) Run 200m RX: Wearing a 10/6kg vest Endurance: AMRAP in 40 min: Run 400 30 Lunges 20 V-Ups 15 PushUps 10 Hollow Body Rocks 5 Pullups Competitors: A. EMOM 10min: Even: 1