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
Tuesday - 270617
Strength: Back Squat 5-5-5-5-5 Metcon: 5 Rounds for time: Run 200m 30 Kettlebell Swings (#32/20) Run 200m 30 Pushups
Monday - 260617
Strength: Tempo Pullups 3-3-3-3-3 Up: 3sec Hold: 3sec Down: 3sec Scale up/down by increasing/decreasing tempo and not by adding weight. Metcon: AMRAP in 20min: 21 Wallballs 15 V-ups 9 HSPU Endurance: 5 Rounds : 21 DB Hang Power Clean (#15/10) 6mx6m run 1 Rope Climb 1 Stairs ascend
Sunday - 250617
Strength: Overhead Squat 15min to build a heavy 3-rep Metcon: For time: 55 Deadlifts (#80/55) 55 Double Unders 55 DB Hang Cleans (#22.5/15 x2) 55 DB Burpees (#22.5/15 x2) Run 800m
Saturday - 240617
Skill: Ring Muscle-up Metcon: "Tyler" 5 Rounds for time: 7 Muscle-ups 21 Sumo-Deadlift High Pull Endurance: For time: 1000 Run 100 Sit-ups 800 Run 80 G2OH (#15/10) 600 Run 60 Trusters (#20/15) 400 Run 40 PushUps 200 Run 20 PullUp 100 Run 10 Ring Dips Competitors:
Friday - 230617
Strength: Push-Press 8-8-8-8 Metcon: In Pairs AMRAP in 20min: 15 Power Cleans (#60/40) 12 Ring Dips 9 Box Jumps one works while one hangs from the pullup bar
Thursday - 220617
Skill: Handstand Pushups (strict/kip) Metcon: 5 Rounds for time: 40m Walking Lunges w/plate (bear hug only, increase weight between rounds) Run 400m Rx': Round 1: #20/10 Round 2: #25/15 Round 3: #30/20 Round 4: #35/25 Round 5: #40/30
Wednesday - 210617
Skill/Strength: Snatch 10x1 Metcon: AMRAP in 14min of: 5 Toes-to-bar 5 Kettlebell Swings (#32/20) 10 T2B 10 KB Swings 15 T2B 15 KB Swings...... *keep adding 5 reps every round until the time is up Endurance: In Teams of 2: 100-80-60-40-20 Deadlift (#40/30) Bar Facing Burpee T2B
Tuesday - 200617
Skill: Accumulate 3min in an L-Sit, 4min in a handstand and 5min in a plank Metcon: 8 Rounds for time: 2 Wall Climbs 4 Power Cleans (#70/45) 6 Pullups 8 Burpees over the bar