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
Sunday - 070118
Strength: Strict Ring Dips - 3 sets for max reps on each set. Rest 2min between sets Metcon: AMRAP in 15min: 7 Shoulder to overhead (#60/40) 7 L-Pullups 14 Pistols Skills: Core, strength and mobility for gymnastics movements
Saturday - 060118
Skill: Handstands - 12min practice holds/walks Metcon: 4 Rounds for time: 50 Double Unders 30 Wallballs 10 Hang Power Cleans (#60/40) Endurance: In teams of 3: Row 10,000m one rows, two holds plank, switch as needed. Competitors: A. E2MOM for 12 minutes (6 sets): 3 Front Squats
Friday - 050118
Metcon: "Nick" 12 Rounds for time: 10 DB Hang Squat Cleans (#20/15) 6 HSPU on DBs Skills: Kipping Pullups/Toes-to-bar
Thursday - 040118
Strength: Shoulder Press 5-5-5 pause 3sec at the top of each rep. Metcon: AMRAP in 5min: 8 DB Hang Power Cleans (#22.5/15) 10 DB Front Rack Lunges 12 Pushups -REST 2min and then: AMRAP in 5min: 8 Chest-to-bar Pullups 10 KB Swings (#24/12) 12 Air-Squats
Wednesday - 030118
Strength: Snatch + Hang Snatch (1+1) - 15min to build to a heavy complex Metcon: 3 Rounds for time: 5 Hang Power Snatches (#70/45) 7 Ring Muscle-ups Run 400m Endurance: In teams of 2 for 40min: Partner 1 completes AMRAP of: 1 Rope Climb 10 Pushups 15 Air-Squats Partner
Tuesday - 020117
Strength: Weighted Chinups 5-4-3-2-1 Metcon: For time: 21 Toes-to-bar 15 Thrusters (#50/35) 9 Burpee Box Jumps 21 Knees-to-elbows 15 Power Snatches (#50/35) 9 Burpee Box Jumps 21 V-ups 15 Squat Cleans (#50/35) 9 Burpee Box Jumps
Monday - 010118
Skill: Snatch Balance 2-2-2-2-2-2 Metcon: AMRAP in 18min: Run 200m 8 Overhead Squats (#50/35) 8 Sumo-Deadlift High Pulls (#50/35) Endurance: For time, 50-40-30-20-10: G2OH (#15/10) Double Unders Run 400m
Sunday - 311217
Strength: Tempo Deadlifts 3-3-3-2-2 3sec going up, 3sec going down, no pauses Metcon: In Pairs, AMRAP in 26min of: 12 HSPU 16 KB Swings (#24/16) 20 Box Jumps 24 1-arm Overhead Lunges w/KB (#24/16) *Split reps as you wish Skills: Kipping Pullups/Toes-to-bar