Friday - 030217
Skill: Snatch Balance 3-3-2-2-1-1 Work on speed under the bar Metcon: 3 Rounds for max reps: 1min Double Unders 1min Ring Dips 1min Double Unders 1min Pullups 1min Rest
Thursday - 020217
Skill: EMOM for 12min: 1: Handstand walk for distance (scale with shoulder taps) 2: Plank 3: Ghd back ext 4: Rest Metcon: 4 Rounds for time: 15 Push-Press (#40/30) 20 Front Rack Lunges Run 400m
Wednesday - 010217
Skill: Box Jump for height 12min Metcon: For time: 30 Calorie Row 30 Wallballs (#10/6) 30 Toes to Bar 30 Deadlifts (#85/60) 30 Burpee Pullups 30 Deadlifts 30 Toes to Bar 30 Wallballs 30 Calorie Row Endurance: 10 Rounds for time: 20 Burpees 10 Thrusters (#20/15)
Tuesday - 310117
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: AMRAP in 15min of: 3 Power Snatch (#60/40) 6 Box Jumps 9 Pushups
Monday - 300117
Strength: 15min to find RM3 Strict Press Metcon: 2 Rounds for time: 15 Pullups 30 Wallballs (#10/6) 50 Walking Lunges steps w/medball
Sunday - 290117
Skill: 10min Single/Double/Tripple Unders practice Metcon: 8 Rounds for time: 200m Run 6 Power Cleans Unbroken (#60/40) 45sec Handstand hold
Saturday - 280117
Skill/Strength: E2MOM for 10min: 1 Snatch Start with 60% of RM1 and increase weight between sets Metcon: 5 Rounds for time: 15 Weighted Situps (#20/10) 30 Double Unders 15 Hand Release Pushups Endurance: For time: Run 800 30 Ring Dips Run 400 20 Ring Dips Run 200 10
Friday - 270117
Skill: Kettlebell Snatch Metcon: AMRAP in 12min: 2-4-6-8-10-12 etc... Kettlebell Snatch (#24/16) Box Jumps Immediately into: 6min to set a heavy 1-rep Squat Clean
Thursday - 260117
Skill: Bar Muscle-up Metcon: In Pairs for time: 800m Farmer carry (one partner holds the dbs, switch when needed, #20/15) 70 V-ups 60 Toes-to-bar 50 Pullups 40 Ring Dips 30 Bar Muscle-ups 200m Sprint
Wednesday - 250117
Skill: Kipping Pullups Metcon: For time: Run 400m 25-20-15-10-5 Overhead Squats (#40/30) 5-4-3-2-1 Rope Climbs Run 400m Endurance: "Filthy Fifty" For time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (#16/ 12) 50 Walking Lunges 50 Knees To Elbows 50 Push Press (#20/15) 50 Back
Tuesday - 240117
Strength: Back Squat 5-5-5 Metcon: For time: 50 Double Unders 15 Burpees over-the-bar 5 Clean and Jerks (#75/45) 50 Double Unders 12 Burpees over-the-bar 4 Clean and Jerks 50 Double Unders 9 Burpees over-the-bar 3 Clean and Jerks
Monday - 230117
Skill: Pistol Squat Metcon: For time: 40 Cal Row 40 Pistols 40 Weighted Pushups (#20/10 plate on back) 40 Box Jump overs 400m Run w/Plate
Sunday - 220117
Core Strength: 5 Sets of: 15 sec L-Sit 30 Ab-mat Situps Metcon: AMRAP in 15min: 50 DeadLifts 30 Pullups 10 Shoulder-to-overhead Rx': #60/40
Saturday - 210117
Skill: HSPU Metcon: "Nick" 12 Rounds for time: 10 Dumbbell Hang Squat Cleans (#20/10) 6 HSPU on DBs Endurance: 3 Rounds for time: Run 800 30 Russian KB Swing (#32/24) 12 Strict Pullups Competitors: A. Open workout 13.3 AMRAP in 12 min of: 150 Wallballs
Friday - 200117
Metcon: 7 Rounds, each for time, score is the time of the slowest round: Sprint 200m 20 Kettlebell Swings (#24/16) 10 Burpee Box-Jumps Rest 3min
Thursday - 190117
Skill: Cluster Metcon: 'Cluster Fran' For time, 21-15-9 reps of: Clusters (#43/30) Pullups