Friday - 150917
Strength: Deadlift 5-5-5 Metcon: For time: 27-21-15-9 Overhead Squats (#40/30) Burpee over the bar *18min time-cap Skills: Handstand Pushups
Thursday - 140917
Skill: Rope Climb Metcon: In Pairs, 3 Rounds for time: Run 800m (together) 25 Push Press (#60/40) 6 Rope Climbs * 25min time-cap
Wednesday - 130917
Skill: Squat Clean Metcon: AMRAP in 15min: 12 Pushups 9 Toes-to-bar 6 Burpees over the bar 3 Squat Cleans (#90/60) Endurance: In teams of 2: In 45 Min Run as much distance as you can . One is running . The other is need to complete 300 Jumping Squats 300 Burpees
Tuesday - 120917
Metcon: "Kelly" Five rounds for time of: Run 400m 30 box jumps 30 Wallball shots (#10/6)
Monday - 11091
Strength: Front Squat 5-5-3-3-1 Metcon: 3 Rounds for time: 15 Chest-to-bar Pullups 20 Hang Power Cleans (#40/30) 35 Double Unders *15min time-cap Endurance: In Pairs I-go-you-go: 10x250 Row Sprint 10x15/10 Cal Row Sprint Run 1 mile with a partner then 50 Wallball Burpees 10/6
Sunday - 100917
Metcon: For time: Run 1600m Immediatly into: AMRAP in 6min: Clean and Jerks (#50/35) Cash-out: 3 sets: 20 Hollow body rocks 20 Superman rocks Skills: Handstand Pushups
Saturday - 090917
Strength: Bent-over Rows 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 35 Box Jumps 20 Deadlifts (#100/60) 10 Burpee Bar MU 20 Deadlifts 35 Box Jumps 50 Wallballs Endurance: 1. Row 4x400 Meter Rest 1:30 2. Assault Bike 40 cal x 4 time Rest 2 min 3. 100
Friday - 080917
Strength: Turkish get ups 3-3-3-3 *each hand Metcon: 4 rounds for reps: 1 min KB sumo deadlift high pull (#32/24) 1 min box jumps 1 min shoulder to over head (#40/30) 1 min cal Row 1 min rest
Thursday - 070917
Skill: Ring Muscle-up Metcon: "Nate" AMRAP in 20min: 2 Ring Muscle-ups 4 HSPU 8 Kettlebell Swings (#32/24)
Wednesday - 060917
Strength: Back Squat - 15min to build a heavy 3-rep Metcon: For time: 200m Farmer Carry (#25/15) Then: 21-18-15-12 reps of: -Toes-to-bar -DB Hang Squat Cleans (#25/15) Then 200m Farmer Carry Endurance: In team of 2: 1000 Single Unders 800m Run 600 Air Squats 400 Pushups 200 Pullups
Tuesday - 050917
Strength: E2MOM for 16min (8sets): 2 Hang Power Cleans 2 Front Squats 2 Push-Jerks Increase load between sets Metcon: AMRAP in 10min: 5 Power Cleans (#60/40) 5 Burpees over the bar 5 Rollups
Monday - 040917
Skill/Strength: 15min: Power Snatch Work to a heavy single or go light and work on technique Metcon: 5 rounds for time: 7 Power snatches (#52/35) 7 HSPU 14 Pistols Endurance: Run 1200m Then 3 Rounds: 20 KB Swing (#20/12) 20/20 KB Push Press 60 Goblet Squat
Sunday - 030917
Speed: One attempt, as fast as possible, Choose one: 500m Row Or 1000m Assault bike Metcon: 3 Rounds for time: Run 400m 21 Deadlifts (#80/50) 50 Double Unders Skills: Kipping Pullups
Saturday - 020917
Strength: Tempo Front Squats @ 3130 3-3-2-2-2 Metcon: 4 Rounds for time of: 15 Toes to bar 15 Ring dips 15 Push-ups 15m Handstand walk Endurance: 7 Rounds: 20 KB Swing (20/12) 10 Ring Dips 20 Situps 2 Rope Climb Run 200m 20 Goblet Squat 10 Pullup 20 Situps 2
Friday - 010917
Skill: Power Clean Metcon: In teams of 3 for time: Run 400m 300 Air-Squats 200 Hand Release Pushups 100 Power Cleans (#60/40) 10 Rope Climbs Skills: -Double Unders -Rings work
Thursday - 310817
Core Strength: AMRAP in 5min: Weighted Plank (#20/10) Metcon: For time: 120 Double Unders 60 C2B Pullups 60 DB Thrusters (#25/15, x2) 120 Double Unders *Split the c2b and the thrusters as you wish