Monday - 021017
Skill: Kipping Pullups Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Air-Squats Endurance: 5 Rounds for time: Run 400m 20 Thrusters (#20/15) 25 Burpees Rest 1:00 after each round.
Sunday - 011017
Strength: Overhead Squat 10-10-10 Metcon: For time, as fast as possible: Run 400m 30 S2OH (#40/30) 30 Box Jumps 30 SDHP (#40/30) 30 Wallballs (#10/6) (12min time-cap) Skills: Ring Muscle-Up
Friday - 290917
Strengh: Push-Press 8-8-8 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of Pistols HSPU Box Jumps Skills: Pistol Squat
Thursday - 280917
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 14min: 4 Thrusters (#60/40) 15 Push ups 1 rope climb
Wednesday - 270917
Strength: Power Snatch - 15min to find today׳s max Metcon: 3 Rounds for reps: 3min work, 1min rest: 6 Power Snatches (#50/35) 9 Toes-to-bar Endurance: 4 Rounds: 25 Burpees 50 Air Squats 400m Run Cash out : Row 3km /12 Km on the Assault bike
Tuesday - 260917
Strength: Good Morning 10-10-10 Metcon: 3 Rounds for time: Run 400m 45 Situps 25 Wallballs (#10/6) 5 Wall Climbs (20min time-cap)
Monday - 250917
Strength: EMOM for 10min: Even: Max unbroken strict pullups Odd: Max unbroken pushups Metcon: In teams of 2 For time: 50 Burpees 100 Over Head Squats (43/30kg) 50 Burpees * reps can only be done while one partner hangs from a bar. (25min time-cap) Endurance: For time: 10-20-30-40-50 DU Sit-ups
Sunday - 240917
Strength: Deficit HSPU - 12min to build RM3 (strict) Practice strict hspu (or progressions) if you dont have deficit hspu Metcon: 10 Rounds for time: 4 Deadlifts (#120/80) 6 Ring Dips 20 Double Unders (20min time-cap) Skills: Pistol Squat
Saturday - 230917
Strength: Bulgarian Split Squat 5-5-5 (each leg) Metcon: For time: 15 Hang to overhead (#40/30) 25 Pullups 15 Hang to overhead (#50/35) 25 Pullups 15 Hang to overhead (#60/40) 25 Pullups (15min time-cap) Endurance: AMRAP in 35min: 200m Run 20 Air Squat 400m Run 40 Lunges 800m
Friday - 220917
Strength: Front Squats 2-2-2-2-2 Pause 2sec at the bottom of each rep Metcon: AMRAP in 22min: 25 Wall Balls 50 Push Ups 75 Sit Ups 100 Double Unders Skills: Pull-ups
Thursday - 210916
Skill: Snatch Balance 3-2-2-2-1 Metcon: 4 Rounds for time: Run 400m 12 Sumo-Deadlift High Pulls (#60/40) 6 Ring Muscle-ups (20min timecap)
Wednesday - 200917
Metcon: In Pairs for time: 70 Front Squats (#60/40) 70 Box Jump Overs 50 HSPU 50 Cal Row 30 Sync'd Burpees 30 Overhead Squats (#60/40)
Tuesday - 190917
Skill: Kipping Toes-to-bar Metcon: AMRAP in 20min of: 15 Toes-to-bar 10 Kettlebell Swings (#24/16) 5 Burpees
Monday - 180917
Skill: Handstands - accumulate 5min in a handstand or practice if you dont have one (15min timecap) Metcon: For time: 20-16-12-8-4 One arm DB Clean and Jerks (#25/15, alternate hands) 50-40-30-20-10 Double Unders (20min timecap) Endurance: AMRAP in 35 Min: Run 400m 10 Pushups 20 Burpees 30 Squats with
Sunday - 170917
Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: As many reps as possible in 12min of: 2 Power Cleans (#70/45) 15 Jump Squats 4 Power Cleans 15 Jump Squats 6 Power Cleans 15 Jump Squats ... etc keep adding 2 power cleans every round Skills: Pull-ups
Saturday - 160917
Skill: Hang Power Snatch Metcon: For max reps: Run 400m In remaining time of 4min: max HSPU Run 400m In remaining time of 4min: max C2B Run 400m In remaining time of 4min: max V-Ups Run 400m In remaining time of 4min: max Hang Power Snatch (#50/35) Endurance: 3