Monday - 201117
Strength: Back Squat 3-3-3-3-3 Metcon: For time: 27-21-15-9 reps of: Overhead Lunges (#40/30) Pullups Endurance: In teams of 2: AMRAP in 40 min: Run 400m 40 Thrusters (#20/15) 30 Burpees + 2 HR Push ups
Sunday - 191117
Strength: 12min to build a heavy 1-rep Squat Clean Metcon: AMRAP in 16min of: 14 KB Snatches (#24/16) 12 Goblet Squats 10m HS Walk *scale hs walk for 20 shoulder taps or 20m bear walk Skills: Handstands (hold/walk)
Saturday - 181117
Skill: Pistols Metcon: 5 Rounds for time: 20 Pistols 15 Toes-to-bar 10 Push-Press (#50/35) (25min timecap) Endurance: Amrap 40 min : 40 Lunges 40 Situps 40 Pushups 40 Squat Run 400m Competitors: A. E2MOM 10min: 10m HS walk into: 2-3 Strict HSPU 3-5 Kipping HSPU B. "Johnson" AMRAP
Friday - 171117
Strength: Deficit Deadlift (standing on 20kg plate) 4-4-4-4 Metcon: AMRAP in 17min: 30 Wallballs (#10/6) Run 400m Skills: Pullups and Muscle-ups strength progressions
Thursday - 161117
Skill: Power Snatch Metcon: In Pairs for time: 60 Box Step-Ups (#20/10 x1 DB) 30 Power Snatches (#40/30) 40 Step-ups 20 Power Snatches (#50/35) 20 Step-ups 10 Power Snatches (#60/40)
Wednesday - 151117
Strength: Push Jerk 2-2-2-1-1 Metcon: 4 Rounds for time: 12 Pullups 30 Lateral hops over bar 3 Squat Cleans (#90/60) Endurance: For time: 100-90-80-70-60-50 Double Unders Situps Run 400
Tuesday - 141117
Skill: EMOM 10min: Even: max Handstand hold Odd: max L-Sit Metcon: AMRAP in 15min: Run 200m w/plate (#20/15) 15 Plate G2OH (#20/15) 15 Pushups
Monday - 131117
Strength: 15min to build a heavy 3-rep Front Squat Metcon: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Shoulder to overhead (#70/45) Endurance: 4 Rounds for time: Run 800m 50 Air-Squats
Sunday - 121117
Strength: Tempo Floor Press @ 3131 3-3-3-3-3 Metcon: For time: 45 Kettlebell Swings (#32/20) 45 Box Jumps 45 Hang Power Cleans (#50/35) 45 Double Unders Skills: Pullups and Muscle-ups strength progressions
Saturday - 111117
Strength: EMOM for 10min: 1 Hang Cluster Build up weight between sets Metcon: 4 Rounds for time: 40m Double KB Front Carry (#24/16, x2) 20 KB Front Squats 10 Strict HSPU (20min time-cap) Endurance: 5 Rounds: Run 800m 20 KB Swing (#16/12) 20 Pushups 20 Ring Row (feet
Friday - 101117
Skill: Double Unders practice: EMOM for 10min: Even: Max Double-Unders Odd: Rest Metcon: In Teams of 3, For Time: 45 Front Squats (#70/45kg) 45 Toes To Bar 30 Front Squats 30 Toes To Bar 15 Front Squats 15 Toes To Bar *Barbell Can NOT touch ground until you have
Thursday - 091117
Strength: 12min to build a heavy 2-reps Power Clean Metcon: For max reps: 00:00-8:00 Run 800m AMRAP Wallballs (#10/6) 8:00-13:00 Run 400m AMRAP Bar-facing Burpees 13:00-16:00 Run 200m AMRAP Power Cleans (#80/55)
Wednesday - 081117
Skill: Rope Climb Metcon: 5 Rounds for time: Run 200m 10 Deadlifts (#100/70) 3 Rope Climbs Endurance: In Teams of 2: Run 1600 + Stairs Row 1600 30 Burpees Run 1200 + Stairs Row 1200 30 Burpees Run 800 + Stairs Row 800 30 Burpees Run 400 + Stairs Row 400 30 Burpees
Tuesday - 071117
Strength: 5 Sets of the complex: 1 Snatch high pull 2 Power Snatches 1 Overhead Squat Increase load between sets and rest as needed Metcon: AMRAP in 14min of: 21 Wallballs (#10/6) 12 Ring Dips 3 Power Snatches (#60/40)
Monday - 061117
Skill: Handstand practice (12min) Metcon: For time: 10m 1-arm Overhead KB Walking lunges (#24/16) 20 Box Jump overs 30 HSPU 30 C2B Pullups 20 Box Jump overs 10m 1-arm Overhead KB Walking lunges (#24/16) Endurance: In teams of 2 : AMRAP in 40 min: Partner 1: Row 800m Partner
Sunday - 051117
Strength: Squat Clean 2-2-2-1-1-1-1 (15min cap) Metcon: 4 Rounds for reps: 3min window: 50 Double Unders 15 Toes-to-bar AMRAP of DB snatches (#30/20) in the remaining time *Rest 1min between rounds *Score is the number of db snatches achieved Skills: Snatch