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
Wednesday - 061217
Skill: Practice and warmup for the metcon's movements Metcon: For time: 800m Run 1 Round of DT (#70/55) 400m Run 2 Rounds of DT (#65/50) Run 200m 3 Rounds of DT (#60/45) Run 800m *Round of DT: 12 Deadlifts 9 Hang Power Cleans 6 Push
Tuesday - 051217
Strength: E2MOM 12min: Snatch 2-2-2-1-1-1 Metcon: AMRAP in 15min: 40 Double Unders 6 Power Snatches (#60/40) 10 KB Swings (#32/24)
Monday - 041217
Skill: Handstands practice for 15min Metcon: 4 Rounds for time: 10 DB Hang Squat Cleans (#25/15, x2) 6 Ring Muscle-ups Run 400m Endurance: For time: Run to the Stairs + Run 200 50 KB Thruster (#12/6, x2) Run to the Stairs + Run 400 50 Pushups Run to the Stairs
Sunday - 031217
Strength: Front Squats 2-2-2-2-2 Pause for 2sec at the bottom Metcon: 10 Rounds for time: 5 SDHP (#50/35) 10 Clapping Pushups 15 Situps (15min timecap) Skills: Butterfly Pullups
Saturday - 021217
Strength: Take 20min to build a heavy complex of: Thruster + Push Press + Push Jerk (1+1+1) Metcon: AMRAP in 13min: 3 Thrusters (#60/40) 5 Burpees over the bar 10 HSPU 15 Air-Squats Endurance: In teams of 3 : Row 10 km 100-90-80-70-60-50-40-30-20-10 Burpee Situps Switch evrey 3 min Competitors:
Friday - 011217
Strength: Weighted Pushups 5-5-5-5-5 Metcon: AMRAP in 18min of: 6 DB Snatch (#25/15) 6 Hang Squat Cleans (#60/40) 30 Double Unders Skills: Ring Muscle-up
Thursday - 301117
Strength: Power Clean touch and go 3-3-3-3-3 Build weight Metcon: 3 Rounds for time: 1 Stairs ascend 15 Ring Dips 15 Deadlifts (#100/70)
Wednesday - 291117
Skill: Double Unders, 10min practice And then: Test 100 Double Unders for time (or 300 singles) Metcon: 5 Rounds for time: 10 Box Jump Overs 12 DB Push-Press (#25/15, x1) 15 V-ups (15min timecap) Endurance: In Teams of 2: 100 DoubleUnders 200 Pullups 80 Double Unders 200 Pushups 60