Sunday - 110617
Skill: Kipping Pullups Metcon: For time: 200 Wallballs (#10/6) EMOM: 2 Power Cleans (#80/55)
Saturday - 100617
Strength: Hang Clean 2-2-2-2-2 Metcon: AMRAP in 20min of: 1 Rope Climb 5 Burpees 10 Pushups Run 200m Rx': Wearing a 10/6kg Vest Endurance: In teams of 4: Run 200m 300 thrusters (#20/15) Run 200 200 pullups Run 200 100 Burpee box jumps * only 1 works at
Friday - 090617
Skill: Handstand practice for 15min Metcon: 3 Rounds for time: 25 Deadlifts (#80/50) 20 Ring Dips 15 Burpee-Pullups
Thursday - 080617
Strength: Every 90sec for 6 Rounds: 1 Press 2 Push Press 3 Push Jerk Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (#32/20) Box Jumps Deficit Pushups (hands on 2/1 20kg plates each side)
Wednesday - 070617
Strength: Box Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: Run 800m 15 Strict HSPU 50 Double unders 15 Strict Toes-to-bar Endurance: 5 Rounds: In teams of 3 Row 50-40-30-20-10 calories
Tuesday - 060617
Strength: Romanian Deadlift 4x10 Metcon: In Pairs, I-go-you-go for as many rounds as possible in 20min of: 3 Power Snatches (#60/40) 6 Overhead Squats 9 Bar facing burpees
Monday - 050617
Skill: Handstand Pushup Metcon: 3 Rounds for time: Run 200m w/Plate (#20/15) 40 Plate Overhead Lunges 20 HSPU Endurance: For time: In team of 3: Run 15 times 400m Accumulate 1000 Double Unders Accumulate 500 cal Row Accumulate 200 Burpees
Sunday - 040617
Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: 5 Rounds for time: 50 Double Unders 20 Pullups
Saturday - 030617
Skill: 5 Rounds for quality: 30s Hollow Rocks 10s Rest 30s Handstand hold 10s Rest Metcon: For time: 10 Toes-to-bar 10 Thrusters (#60/40) 15 Toes-to-bar 10 Thrusters 20 Toes-to-bar 10 Thrusters 25 Toes-to-bar 10 Thrusters Endurance: Part 1: 8 x 200 Row rest 2 min between rounds Part 2:
Friday - 020617
Strength: Weighted Chinups 2-2-2-2-2 Metcon: For time: 80 Wallballs (#10/6) 80 Kettlebell Swings (#24/16) *E3MOM - 1 Round of cindy (starting from 00:00)
Thursday - 010617
Skill: Ring Muscle-up Metcon For max reps: Double Tabata, 8min of: -20s Power Cleans (#60/40) -10s Rest -20s Burpees -10s Rest -20s Push Jerks (#60/40) -10s Rest -20s Lateral barbell hops -10s Rest
Wednesday - 310517
Strength: Floor Press 5-5-5-5-5 Metcon: For time: 50-40-30 SDHP (#20/15) 40-30-20 Box Jumps 30-20-10 HSPU Endurance: In teams of 3 accumulate: 10,000 m Row 600 sit-ups 500 wallball (#10/6)
Tuesday - 300517
Skill: Snatch Metcon: 5 Rounds for time: 1 Stairs ascend 10 Squat Snatches (#43/30)
Monday - 290517
Skill: EMOM in 10min of: 1 - 10/6 Strict Toes-to-bar 2 - Max time L-Sit Metcon: For time: 27-21-15-9 Wallballs (#10/6) DB Deadlifts (#30/20 x2) Pushups Run 200m after each set Endurance: For time: 50-40-30-20-10 Burpees Jump Squats Double Unders
Sunday - 280517
Strength: Overhead Squat 2-2-2-2-2 Metcon: In Pairs for time: 100 Chest-to-bar Pullups 200 Double KB/DB Front Squats (#24/16) 300 Situps *Split reps as needed *25min timecap
Saturday - 270517
Strength: 12min to find RM1 Power Clean Metcon: For time: 10 Double Unders 10 Clusters (#50/35) 20 DU 8 Clusters 30 DU 6 Clusters 40 DU 4 Clusters 50 DU 2 Clusters Endurance: 7 Rounds : 20 Thrusters 20/15 kg 20 Bar Facing Burpee 20 TTB Competitors: A. E2MOM