Monday - 170417
Skill: Squat Clean Strength: Every 90sec for 12min: 2 Squat Cleans Go heavy Metcon: AMRAP in 10min: 4x8m Shuttle Sprint 5 Deadlifts (#100/60) 10 Clapping Pushups
Sunday - 160417
Strength: Bent-over Rows 5-5-5-5-5 Metcon: 8 Rounds for time: 21 Double Unders 15 V-ups 9 Kettlebell Swings (#32/24)
Saturday - 150417
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Squats Run 1600m *RX: wearing a 9/6kg vest *Split reps as needed Endurance: Same as wod Competitors: -"Murph" -Rest 5min -8min to find a heavy 1-rep Power Clean (max 4 attempts)
Friday - 140417
Strength: Strict Chest-to-bar pullups 5-5-5-5-5 No weight added. Work on pulling the bar as low as you can under your chest. Use any grip style. Metcon: In pairs for max reps: 4min Max Hang Power Cleans (#60/40) 4min Max Shoulder to overhead (#60/40) 4min Max Front Squats (#60/
Thursday - 130417
Strength/Skill: 10min to build a heavy 1-rep Clean and Jerk Metcon: For time: 50-40-30-20-10 Wallballs 5-4-3-2-1 Bar Muscle-ups
Wednesday - 120417
Skill: EMOM for 10min: Even: max time L-Sit hold Odd: 80m Farmer carry (#25/15) Metcon: For time: 21-15-9: Overhead Squats (#60/40) Double Unders -Then: 9-15-21: Burpees Ground to overhead (#60/40) Endurance: 30min AMRAP : 50M dual Kb overhead carry (#20/12) Run 400 50m dual kb overhead carry
Tuesday - 110417
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) * After completing the first
Monday - 100417
Skill: Rope Climb Metcon: AMRAP in 20min of: 1 Rope Climb 10 HSPU 15 Box Jumps Cash-out: 80 Hollow body rocks
Sunday - 090417
Strength: Back Squat 3-3-3-3-3 Metcon: For time: 42-30-18-10 Burpee-Pullups Run 400m after each set
Saturday - 080417
Strength: DeadLift 5-5-5 Metcon: AMRAP in 15min of: 8 Toes-to-bar 12 Front Rack Lunges (#45/30) 8 Box Jump-overs Endurance: 5 RFT: 30 Lunges with Wallball (#10/6) 30 SitUps 30 Push Press (#30/20) 30 Back Extension 200 Run Competitors: A. 8 sets of: Front Squat + Split Jerk (pause
Friday - 070417
Skill: Kipping Pullups Metcon: 4 Rounds for time: 1 Stairs ascend (all the way up and back to the box) 5 KB/DB Hang to overhead, right arm (#24/16 or 22.5/15) 5 KB/DB Hang to overhead, left arm 15 Pushups 10 Burpees *Rx is with KB
Thursday - 060417
Strength: 4 Sets for load: 2 Push-Press + 2 Push-Jerks Metcon: For time: Run 800m 50 Wallballs (#10/6) 25 V-ups 10 Bar Muscle-ups 25 V-ups 50 Wallballs Run 800m
Wednesday - 050417
Strength: Front Squat 5-5-3-3-1 Metcon: 5 Rounds for time: 15 Power Snatches (#35/25) 15 Toes-to-bar Endurance: 8 Rounds for time: 29 Lunges 15 Power Clean 30/15 200m Run
Tuesday - 040417
Skill: Handstand work. Beginners: Accumulate 3min in a handstand Intermediate: Accumulate 100 Shoulder taps Advanced: Accumulate 100m Handstand walk Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Monday - 030417
Strength: Deficit Deadlift (standing on 20kg plate) 3-3-3-3-3 Metcon: 7 Rounds for time: 25 Double Unders 9 Kettlebell Swings (#32/20) 6 HSPU
Sunday - 020417
Strength: Tempo Overhead Squat 1-1-1-1-1-1 5sec down 3sec pause at the bottom 5sec up Start with 50-60% of RM1 and increase weight between sets as long as you can maintain good form! Metcon: 3 Rounds for max reps: 1min Box Jumps 1min Rest 1min Chest-to-bar 1min Rest 1min Power Cleans