Thursday - 230317
Skill: Kipping Pullups Metcon: For time: Run 400m 12 Squat Cleans (#70/45) 20 Pullups Run 400m 12 Power Cleans (#70/45) 20 Pullups Run 400m 12 Front Squats (#70/45) 20 Pullups
Wesnesday - 220317
Strength: Tempo Deadlift 3-3-3 (3sec up, 3sec down) Skill: Ring Muscle-up Metcon: 5 Rounds for time: 24 V-ups 12 HSPU 6 Ring Muscle-ups Endurance: 30 min amrap: 30 cal row 15 Overhead Squat (#30/20) 15 sit-ups
Tuesday - 210317
Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 15min: 20 Kettlebell Swings (#24/16) 5 Power Cleans (#80/50) 8 Burpees over-the-bar
Monday - 200317
Skill: Single/Double/Tripple Unders practice Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Pushups 25-20-15-10-5 Toes-to-bar
Sunday - 190317
Strength: E2MOM for 10min: Strict Pullups max unbroken reps (no weight added) *Any grip is allowed Metcon: In Pairs, 3 Rounds for time: Run 400m 50 Double KB Thrusters (#24/16) 30 Box Jumps
Saturday - 180317
Metcon: Open workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts • 55 wall-ball shots • 55-calorie row • 55 handstand push-ups Rx: 102/70kg DeadLift 10/6kg Wallball Scaled: 61/43kg DeadLift 10/4kg Wallball Hand-Release Pushups
Friday - 170317
Skill: Handstand practice Metcon: "Fight gone bad" 3 Rounds for total reps: 1min Wallballs (#10/6) 1min Sumo-Deadlift High Pull (#35/25) 1min Box Junps 1min Push Press (#35/25) 1min Cal Row 1min Rest
Thursday - 160317
Skill: Rope Climb Metcon: DT on a rope: 5 Rounds for time: 12 DeadLifts 9 Hang Power Cleans 6 Push Jerks 3 Rope Climbs Rx: #70/45 *Beginners do 3 rounds.
Wednesday - 150317
Strength: 12min to build a heavy 2-rep Cluster. Metcon: For time: Run 200m 30 Hand-Release Pushups 30 Russian Kettlebell Swings (#32/24) 30 Wallballs (#10/6) Run 200m 20 HRPU 20 Russian KBs 20 Wallballs Run 200m 10 HRPU 10 Russian KBs 10 Wallballs Run 200m Endurance: 30 min AMRAP:
Tuesday - 140317
Skill: Pistols Metcon: 10 Rounds for time: 25 Double Unders 10 Pistols 5 Push Jerks (#60/40)
Monday - 130317
Strength: Front Squat 5-5-5-3-3 Metcon: AMRAP in 20 min of: 20 Hang Power Cleans (#43/30) 20 Box Jumps 20 Kettlebell Swings (#24/16) 20 Burpees
Sunday - 120317
Strength: E2MOM for 12min (6 sets): Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: Run 800m 32 DeadLifts (#102/70) Run 400m 20 DeadLifts Run 200m 8 DeadLifts
Saturday - 110317
Metcon: Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (#43/30) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (#61/43) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (#83/61) *Prior
Friday - 100317
Skill: Single/Double/Tripple Unders Metcon: For time: 100 KB Hang Clean and Jerks *Switch hands every 5 reps *KB touch ground - Run 200m *Rx: 24/16kg
Thursday - 090317
Speed: 3 sets, as fast as possible: 6x6 Shuttle sprint Rest 1min 5 reps Snatch balance (light weight, work on speed under the bar) Rest 1min Metcon: For time: 21-15-9 reps of: Overhead Squats (#43/30) Sumo-deadlift high pulls (#43/30) Burpees over the bar
Wednesday - 080317
Strength: 12min to set a heavy 1-rep Clean. Metcon: 10 Rounds for time: 10 V-Ups 10 Box Jumps 10 Push Ups Endurance: AMRAP 45 min: 1000m run 30 Burpees 20 Back Extensions 10 Push Ups