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
Monday - 300418
Strength: Paused Push-Press 2-2-2-2-2-2 Pause for 3sec at the bottom of the 'dip' then explode up and finish the movement Metcon: For time: 5 Ring Muscle-ups 30 DB Snatches (#22.5/15) 55 DB Step-ups (#22.5/15, x1) 30 DB Snatches 5 Ring Muscle-ups
Sunday - 290418
Skill: Power Snatch Metcon: With a running clock, for max reps: 00:00 - 08:00 Run 800m Max Power Snatches (#50/35) in remaining time 08:00 - 12:00 Run 400m Max Power Snatches (#60/40) in remaining time 12:00 - 15:00 Run 200m Max Power
Saturday - 280418
Strength: Tempo Front Squats 3-3-3-3-3 @ 33X2 Metcon: 5 Rounds for time: 10-8-6-4-2 Double KB Clean and Jerks (#24/16, x2) 10 Box Jumps 10 Toes-to-bar Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 150 Burpee Box Jumps Then: Row 1000m Run 800m Competitors: A. 15min to build
Friday - 270418
Core Strength: accumulate 3-5min plank every time you drop perform 15 V-ups Metcon: 3 Rounds for time: 3 Rope Climbs 35 Wallballs Run 400m Skills: Bar Muscle-up
Thursday - 260418
Speed: 5 attempts, each for time: 4 x 8.5m Shuttel Sprints (grey floor) *must touch the floor every time before you turn *go all out at each attempt and rest as needed between Metcon: AMRAP in 16min: 30 Double Unders 20 Abmat Situps 10 S2OH (#60/40)
Wednesday - 250418
Skill: Handstand Pushups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15, x2) HSPU Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings Run 400m 70 Pushups Run 200m 60 Pullups
Tuesday - 240418
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m Rx': wear a 9/6kg vest *split reps of pullups/pushups/squats as you like *Beginners does "smurph"
Monday - 230418
Strength: Weighted Dips 5-5-5-5-5 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)