Tuesday - 070317
Strength: Weighted Pullups 15min to build RM3 Metcon: AMRAP in 20min: 120 Double Unders 60 Situps 40 Wallballs (#10/6) 20 DeadLifts (#80/50)
Monday - 060317
Skill: Pistol Squat Metcon: For Time: 50 Air Squats 25 S2OH (#43/30) 40 Air Squats 20 S2OH 30 Air Squats 15 S2OH 20 Air Squats 10 S2OH 10 Air Squats 5 S2OH
Sunday - 050317
Strength: Overhead Squat 5-5-5-3-3 Metcon: In teams of 2 for time: 200 Double Unders 100 Kettlebell Swings (#24/16) Run 800m (together) 100 Kettlebell Swings (#24/16) Row 1600m
Saturday - 040317
Metcon: Open Workout 17.2: Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 15m weighted walking lunges • 16 toes-to-bars • 8 db power cleans Then, 2 rounds of: • 15m weighted walking lunges • 16 bar muscle-ups • 8 db power cleans etc., alternating between toes-to-bars and
Friday - 030317
Skill/Strength: Snatch 1-1-1-1-1 Metcon "Michael" 3 Rounds for time: Run 800m 50 Back extensions 50 Situps
Thursday - 020317
Skill: Handstand Pushups Advanced work on strict deficit Metcon: 5 Rounds for time: 35 Double Unders 20m Walking Lunges 7 HSPU
Wednesday - 010317
Strength: Back Squat - take 20min to find RM3 Skill: Power Clean Metcon: AMRAP in 7min of: 10 Power Cleans (#60/40) 20 Pushups Endurance: EMOM 20 min of : 5 Pullups 10 HR Push-ups 15 Air Squat * if you beak the EMOM , rest 1 min and complete 20 rounds at
Tuesday - 280217
Core Strength: EMOM for 12min: 1 - 40sec weighted plank (#10/5) 2 - 15m Handstand walk / 20 shoulder taps 3 - 20sec L-Sit Metcon: For time: 15 Thrusters (#43/30) 30 Chest-to-bar 60 Wallballs (#10/6) 30 Toes-to-bar 15 Thrusters
Monday - 270217
Skill: Bar Muscle-up Metcon: AMRAP in 12min of: 3 Bar Muscle-ups 7 Power-Cleans (#70/45) 35 Double Unders Cash-out: 400m Farmer carry AFAP (no running) use dbs/kbs
Sunday - 260217
Strength: 5 Sets for load: 3 Push Press + 2 Push Jerks Metcon: For total reps: AMRAP 4min: 50 Double Unders 25 Situps Rest 2min AMRAP in 4min: 30 Air-Squats 15 Pushups Rest 2min AMRAP in 4min: 10 Inverted Ring Row (elevated legs) 5 HSPU Rest 2min AMRAP in 4min: Max
Saturday - 250217
Metcon: Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 20min time-cap Rx: 22.5/15kg dumbbell 60/
Friday - 240217
Skill: Single/Double/Tripple Unders practice (10min) Metcon: In pairs, I-go-you-go, amrap in 20min of: 8 Pushups 6 Deadlifts (#100/70) 4 Box jump-overs
Thursday - 230217
Skill/Strength: Turkish Get-up 2-2-2-2-2 (each arm) Increase weight between sets Metcon: 5 Rounds for time: Run 200m 15 Back Squats (#43/30) Run 200m 15 Shoulder to overhead (#43/30) No racks allowed.
Wednesday - 220217
Skill: Kettlebell Snatch Metcon: For time: 60 Box Jumps 50 Kettlebell Snatches (#24/16) 40 Lunges steps w/kb 30 Ab-mat Situps w/kb 20 Bar Muscle-Ups Endurance: For time: 200m Run 30 Rocket Jumps 30 Burpees 400mRun 20 Rocket Jumps 20 Burpees 800mRun 10 Rocket Jumps 10 Burpees 400mRun
Tuesday - 210217
Skill: Tabata Handstand hold Rest 1min Tabata Hollow body hold Metcon: AMRAP in 14min of the ladder: 3-6-9-12-15-18.... Toes-to-bar Sumo-Deadlift High Pull (#50/35) Burpees over-the-bar
Monday - 200217
Strength: 15min to find RM2 Overhead Squat Metcon: 3 Rounds for time: Run 400m 25 Wallballs (#10/6) 15 Clapping Pushups