Friday - 221217
Strength: Bulgarian Split Squat 5-5-5 (each leg) Metcon: 3 Rounds for time: Run 400m 40 Pushups 10 Hang-to-overhead (#60/40) Skills: Bar Muscle-ups
Thursday - 211217
Strength: E2MOM for 10min: 2 Push Jerks + 1 Split Jerk build up the weight every set. Metcon: AMRAP in 20min: 50 Double Unders 15 Kettlebell Swings (#32/24) 10 Front Squats (#70/45)
Wednesday - 201217
Skill: Rope Climb Metcon: In teams of 3 for time: 100 DB Thrusters (#25/15, x2) 65 DB Burpees (jump with dbs on sides) 30 Rope Climbs *one works, one rest and one holds a plank (20min timecap) Endurance: In teams of 2: 100 Wallball Passes (#10/6) Run 800m
Tuesday - 191217
Skill: Snatch Metcon: For time: Run 800m 15 Squat Snatches (#60/40) Run 400m 10 Squat Snatches (#65/42.5) Run 200m 5 Squat Snatches (#70/45)
Monday - 181217
Strength Pause Overhead Squat (2sec) 3-3-2-2-1 Metcon: "Nasty Girls" 3 Rounds for time: 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#61/43) Endurance: Run 400 5 Rounds : 30 Air Squat 20 Situps 10 Burpees Run 800 100 Burpees Run 800 5 Rounds: 30 Air Squat 20
Sunday - 171217
Skill/Strength: Strict HSPU do 5 sets of max reps (E3MOM) or practice technique Metcon: In teams of 2, I-go-you-go for max rounds in 18min: 3 Hang Squat Cleans (#60/40) 4 Front Rack Reversed Lunges (#60/40) 5 Burpees over the bar *pick a weight that you can handle
Saturday - 161217
Metcon: "Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Endurance: EMOM for 36min: 1: 12 Wallballs 2: 10 Box Jumps 3: 12 Cal Row Competitors: A. "Worm up" In a team of 6 amrap in 7min: 2-4-6-8.... Worm Walking Lunges Worm Thrusters Burpees over-the-worm
Friday - 151217
Strength: Thrusters 12min to build heavy 2-reps Metcon: 4 Rounds for time: Run 400m 6 Squat Cleans (#80/55) 12 HSPU Skills: Muscle-up Strength and Mobility
Thursday - 141217
Strength: EMOM for 10min: Even: 1 Legless Rope Climb Odd: 3 Front Squats (85%, across) Metcon: 3 Rounds for time: 5 Clean and Jerks (#70/45) 15 Box Jump overs 5 Thrusters (#70/45) 15 Box Jump overs
Wednesday - 131217
Strength: Overhead Squat - 12min to build heavy 3-reps Metcon: AMRAP in 20min of: Run 400m 30 Double Unders 20 DB Snatches (#25/15) 10 Bar Muscle-ups Endurance: For time: Run 800m 30 KB Ground to overhead (#16/12, x2) Run 800m 100 Pushups Run 800m 30 KB Ground to
Tuesday - 121217
Power: A. 12min build to a high box jump B. 3 attempts for a max distance broad jump score = total of A + B Metcon: AMRAP in 10min: 10 Hang Power Cleans (#60/40) 7 Strict HSPU 5 Burpees over the bar
Monday - 111217
Strength: E2MOM for 10min: 6 Push Press increase load between sets Metcon: In Pairs, I-go-you-go for 10 Rounds (5 each): 12 Deadlifts (#80/55) 10 Box Jumps 8 Ring Dips *Partner A does a full round while partner B jumps single-unders, switch every round. Endurance: AMRAP in 40min: Run 800m
Sunday - 101217
Strength: 2-pos Clean 1 from the Floor 1 from the Hang (below knees) 15min to build a heavy load. Metcon: 3 Rounds for time: 90 Double Unders 25 Wallballs (#10/6) 8 Power Cleans (#80/50)
Saturday - 091217
Skill: Kipping Toes-to-bar Metcon: AMRAP in 14min of the ladder: 2-4-6-8... Toes-to-bar 1-2-3-4... Overhead Squats (#70/45) Keep adding 2 t2b and 1 ohs every round untill the time is up Endurance: For time: Run 800m 50 KB Swings (#16/12) 30 Jumping Lunges 15 Pushups Run 600m 50 KB
Friday - 081217
SPEED: Snatch Balance 2-2-2-2-2-2 METCON: For time: 2 Rounds: 20 DB hang to overhead (#22.5/15, x1) 20 Step-Ups W/DB Then: 2 Rounds: 20 DB Thrusters (#22.5/15, x1) 20 Box Jumps SKILLS: Butterfly Pullups
Thursday - 071217
STRENGTH: Weighted Pullups 3-3-3-3-3 METCON: AMRAP in 15min of: 15m HS Walk 15 Burpees 30 Pistols *Scale HS walk to 30 Shoulder taps or 30m bear walk