Thursday - 130717
Strength: Front Squat 3-3-3-3-3 Mercon: In Pairs for time: 48-42-36 Chest-to-bar 18-15-12 Squat Cleans (#85/50)
Wednesday - 120717
Skill: Kettlebell Snatch Metcon: 5 Rounds for time: 10 KB Snatches (#24/16) 7 Ring Dips Run 200m Endurance: In teams of 2: 1000m Row 200 Double Unders 100 Floor Press (#40/30) 100 DB Goblet Squat (#20/15) 100 Burpees 200 Double Unders 1000m Row
Tuesday - 110717
Strength: Push-Press 8-6-4-2-2 Rest 1min between attempts and increase load between sets. Metcon: AMRAP in 16min of the ladder: 10-20-30-40-50-60.... etc Sumo-Deadlift High Pulls (#20/15) Jumping Lunges
Monday - 100717
Skill: Handstand Practice for 15min Metcon: 10 Rounds for time: 7 Thrusters (#50/35) Run 200m Rx: Wearing a 12/8kg vest Endurance: 1600m Run 50 Burpee Box Jumps 50 KB Swings (#24/16) 50 Wallball (#10/6) 50 Lunges With the Wallball 1600m Run
Sunday - 090717
Strength: Tempo Back Squats 5-5-5 3sec down 2sec pause at bottom 1sec up Metcon: "300" For Time: 25 Pull-Ups 50 Deadlifts (#61/43) 50 Push-Ups 50 Box Jumps 50 Floor Wipers 50 Kettlebell Clean-and-Press (#16/12) (Alternating Arms) 25 Pull-Ups
Saturday - 080717
Strength: Overhead Squat 4-3-3-3-2 Metcon: In Pairs, AMRAP in 20min, I-go-you-go: 5 Burpee Box Jump Overs 5 DB Power Cleans (#22.5/15, x2) 5 DB Front Squats (#22.5/15, x2) Endurance: 100 Double Unders Run 200m 100 Kettlebell Swing (#20/12) Run 200m 100 Sit-ups Run 200m 100
Friday - 070617
Strength: Split Jerk 2-2-2-2-2-2 Pause for 2 sec at the bottom of the dip for each rep Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 15 Deadlifts (#100/70) 30 Situps
Thursday - 060717
Skill: Squat Snatch Metcon: For time: 15 Squat Snatches (#60/40) Then, 10 Rounds of: -8 Clapping Pushups -20 Double Unders Then, 15 Squat Cleans (#60/40)
Wednesday - 050717
Skill: Handstand practice for 15min Metcon: For time: 21-15-9 Front Squats (#60/40) HSPU 200m Farmer carry after each round (#25/15)
Tuesday - 040717
Strength: Clean & Jerk 3-3-3-3-3 15 min to build to a heavy set of 3 reps Metcon: 7 Rounds: 3 Ring Muscle-ups 6 Power Cleans (#70/47.5) 9 Box Jumps *Scale MUs to 3 Pull-ups + 3 Dips *15 min cap
Monday - 030717
Skill: Single/Double/Tripple Unders practice for 12min Metcon: "Seven Deadly Sins" For time: 10 Chest-to-bar Pullups 20 Toes-to-bar 30 DeadLifts (#84/61) 100 Double Unders 30 Box Jumps 20 Burpees 10 Cleans (#84/61) Endurance: KB carry to the stairs (#16/12) 200m Run KB carry to
Sunday - 020717
Strength: Front Rack Lunges 8-8-8-8-8 (4 each leg) Metcon: AMRAP in 20min: 9 Kettlebel Swings (#32/24) 5 Thrusters (#50/35) 1 Rope Climb
Saturday - 010717
Strength: 3 attempts to find RM1 Back Squat Metcon: 6 Rounds for time: 14 DB Push Jerks (7 each arm, #25/15) 12 Toes-to-bar 5 Box Jump Overs Endurance: 10 rounds for time: Run 400 5 pull ups 10 Ring Rows 15 push ups 20 squats 25 lunges Competitors: A.
Friday - 300617
Strength: 6 sets for load: 1 Press 2 Push-Press 1 Jerk Metcon: AMRAP in 14min of: 3 Clusters (#70/45) 6 Burpees 15 Abmat Situps
Thursday - 290617
Strength: Deadlift 5-5-5-5-5 Metcon: In Pairs, 3 Rounds each of: 400m run 20 Hang power cleans (#60/40, partner hangs on the pullup bar) 20 Synchronized wall balls (#10/6) 20 Pullups (partner holds the bar in deadlift) *Run together, alternate the rest so that both partners will do 20reps
Wednesday - 280617
Skill: Rope Climb Metcon: For time: 35 Double Unders 2-4-6-8-10 Clean and Jerks (#60/40) 10 HSPU *Start with 2 C&Js on the first round and add 2 reps untill you get to 10 on the 5th round. Endurance: In teams of 3: 30 min EMOM 15 cal