Tuesday - 230118
Skill: Pistol Squat Metcon: 10 Rounds for time: 10 Knees-to-elbows 6 Pistols 2 Clean and Jerks (#80/50) (20min time-cap)
Monday - 220118
Skill: Hang Squat Snatch Metcon: For time: 45 Wallballs 35 Pullups 25 Burpee box jump overs 15 Hang Squat Snatches (#50/35) Endurance: 7 Rounds for time: 30 KB Swings (#16/12) 30 Pushups Run 400m
Sunday - 210118
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 12min: 7 Hang Squat Cleans (#43/30) 7 Shoulder to overhead (#43/30) 30 Double Unders Skills: Rings assistance drills for the muscle-up
Saturday - 200118
Strength: Back Squat 3-3-3-2-2 Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 12 Overhead Squats (#60/40) Endurance: 5x400m Row (Rest 1min between) 5x400m Run (Rest 1:1) Competitors: A. Paused Snatch 8x1 Pause for 3sec at knee height B. Open workout 15.5: 27-21-15-9 reps for time: Row
Friday - 190118
Strength: 5 sets for quality: 5 Strict Toes-to-bar 5 Strict C2B (pull as low as possible) 30sec Handstand hold *scale numbers as needed Metcon: AMRAP in 10min of: 3 Squat Cleans (#80/50) 5 Ring Dips 7 Burpees over the bar Skills: Kettlebell Snatch Kettlebell Clean and Jerk
Thursday - 180118
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 KB Clean and Jerks (#24/16, x2) (20min time-cap)
Wednesday - 170118
Strength: Push-Press - 12min to build to a heavy 3-rep set Metcon: 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Cal Row 1min Rope Climbs 1min Kettlebell Swings (#24/16) 1min Lunges w/KB (#24/16, x1) 1min REST Endurance: In teams of 2: Collect 40 rounds of
Tuesday - 160118
Strength: Weighted Dips 5-5-5-5-5 Metcon: 3 Rounds for time: 30 Push Press (#45/30) 30 Medball Situps (#10/6) 30 Box Jumps
Monday - 150118
Skill: Kipping Pullups Metcon: AMRAP in 15min: 5 Squat Cleans (#70/45) 10 Burpees over the bar 15 Deadlifts (#70/45) Endurance: AMRAP in 35min: 30 KB Swing (#16/12) Run to the Stairs 30 Goblet Squat (#16/12) Run 400m
Sunday - 140118
Strength: Power Snatch 3-3-2-2-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Strict C2B Pullups Weighted Pushups Weighted Step-ups RX': 20/10kg plate (15min time-cap) Skills: Kettlebell Snatch Kettlebell Clean and Jerk
Saturday - 130118
Strength: Bent-over Rows 5-5-5 Metcon: In Pairs, for time: 70 Clean & jerks (#60/40) 70 Double unders each person 120 Handstand push-ups 120 Double unders each person Endurance: In Teams of 2 : 100 Wallball Passes Run 800 100 Air Squat Run 800 100 Deadlift 40/30 kg Run 800
Friday - 120118
Strength: Overhead Squat 2-2-2-1-1 Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 20 DB Snatch (#25/15) 10 Burpee Box Jumps *Rx: wearing a 10/6kg vest Skills: Core, strength and mobility for gymnastics movements
Thursday - 110118
Power: Box Jump for height - 12min to build a high jump Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 10 Kettlebell Swings (#32/24) 15 Situps
Wednesday - 100118
Skill: Death by double unders for 15min start with 10 reps and add 10 more each round Metcon: 5 Rounds for time: 10 Thrusters (#40/30) 5 Wall Climbs 1 Legless Rope Climb Endurance: 4 Rounds for time: Row 1km Run 800m
Tuesday - 090118
Strength: Tempo Box Squats 3-3-3 @22X0 Pause for 2sec on the box and explode up! Metcon: 5 Rounds for time: Run 400m 10-8-6-4-2 Power Cleans (#80/50) 12 Box Jumps
Monday - 080118
Strength: Good Morning 10-10-10 Metcon: In pairs for time: 50 DB Snatch (#22.5/15) 75 DB OH Reversed Lunges (#22.5/15) 100 Synced Hand-Release Pushups 75 DB OH Reversed Lunges (#22.5/15) 50 DB Snatch (#22.5/15) Endurance: Accumulate 500 Double Unders. Every time you miss