Sunday - 190217
Skill: Kipping Pullups Metcon: "Fran" For time, 21-15-9 reps of: Thrusters (#43/30) Pullups (12min cap) -Rest 3min "Annie" For time: 50-40-30-20-10 Double Unders Situps (12min cap)
Saturday - 180217
Skill/Strength: Hang Squat Snatch 2-2-2-1-1 Metcon: For time: 21-18-15-12-9-6 reps of: Knees to elbows Ring Dips Jump Squats KB swings (#24/16) Endurance: 20min AMRAP: 200m sprint run 8 Barbell Thrusters (20/15) 15 Pushups Competitors: A. 15min to establish a heavy 1-rep Hang Snatch with 3sec pause 2cm
Friday - 170217
Skill: Seated Box Jump for height. Start from a seated position on a box and jump up on a higher box. Increase height as possible. 12min work Metcon: 10 Rounds for time: 7 HSPU 7 DeadLifts (#102/70)
Thursday - 160217
Strength: 5 sets for load: Push Jerks + Split Jerk (2+1) Metcon: 4 Rounds for time: 50 Double Unders 8 Dumbbell Hang Cleans (#25/15) 15 Pushups on dumbbells
Wednesday - 150217
Skill: Pistol Squat Metcon: AMRAP in 15min of: 5 Hang Power Cleans (#60/40) 8 Pistols 10 Box Jumps Endurance: Cash In: 100 Sit-ups AMRAP in 25min of: 10 Burpees 20 Wall Balls (#10/6) 30 KB Swings (#24/16)
Tuesday - 140217
Metcon: Valentines Day Couple WOD: In Pairs for time: 50 Wallballs (#10/6) 75 Kettlebell Swings (#24/16) 100 Pushups 150 Situps 200 Air-Squats Run 800m together. *One works and one holds a plate overhead (#20/15) *Scaling options will be given by the coaches
Monday - 130217
Strength: Behind the neck Push-Press (snatch grip) 5-3-3-3-1 Metcon: 3 Rounds for max reps: AMRAP in 6min: 15 Knees-to-elbows 25 Pushups 40m Farmer Carry (#25/15) Rest 1min between amraps
Sunday - 120217
Skill: 12min work on handstands (any type) Metcon: For time: 100 Double Unders 50 Burpee-Pullups 25 Front Squats (#75/50) 5 Rope Climbs
Saturday - 110217
Strength: Weighted Bar Dips 5-5-5 Metcon: 5 Rounds for time: Run 200m 20 Kettlebell S2OH (#24/16) 10 Step-ups w/kb Endurance: 4 Rounds: 20 Front Rack lunges ( every 15 sec do 10 push press) Run 400m 30 Overhead Squats Run 400m Rx: #20/15kg Competitors: A. Complete as many
Friday - 100217
Skill: Ring Muscle-up Metcon: AMRAP "Nasty Girls" in 20min. 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#62/43)
Thursday - 090217
Strength: Front Squat 10-10-10 Metcon: 4 Rounds for time: 15m Burpee Broad jump 12 HSPU 50 Situps
Wednesday - 080217
Skill: Split Jerk Metcon: For time: Sprint 200m 10 Toes-to-bar 5 Clean and Jerks (#80/50) Sprint 200m 10 Toes-to-bar 3 Clean and Jerks Sprint 200m 10 Toes-to-bar 1 Clean and Jerk Endurance: For time: 200m Walking Lunges Then 5 Rounds of: 30 Air-Squats 20 Pushups 10 Burpees Then 200m
Tuesday - 070217
Strength: Every 90sec for 5 sets: 3 Power Cleans Build to a heavy unbroken set Start with 65-70% of your 1RM Power Clean. Metcon: For time: 30-24-18 Wallballs (#10/6) 15-12-9 Overhead Squats (#50/35) 3-3-3 Wall Climbs
Monday - 060217
Skill: Handstand practice for 12min (hold/walk/freestand... etc) Metcon: 3 Rounds for time: 50 Double Unders 10 Squat Cleans (#60/40) 20 Kettlebell Swings (#24/16)
Sunday - 050217
Strength: Weighted Pushups 6-6-6-6-6 30sec Weighted Plank after each set Metcon: AMRAP in 16min of: 10 Walking lunges steps w/db overhead, right hand (#20/10) 10 Walking lunges steps w/db overhead, left hand (#20/10) 10 HSPU 10 V-ups
Saturday - 040217
Strength: Stiff-leg Deadlift 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (#43/30) 20-18-16-14-12-10-8-6-4-2 Lateral Bar Hops Endurance: AMRAP in 25min: 400m Run 20 Kettlebell Swings (#24/16) 15 Burpees 10 Box Jumps Competitors: A. Open workout 11.4: Complete as many rounds and reps as possible in 10 minutes of: 60