Monday - 020117
Strength: EMOM for 14min: Even: 5 Strict Pullups Odd: 20 Shoulder taps Metcon: For time: Run 400m 50 Clapping Pushups 40 Hang Power Cleans (#50/35) 30 Overhead Lunges (#50/35) Run 400m
Sunday - 010117
Strength: Push Jerk without moving the feet: 2-2-2-2-2 Metcon: AMRAP in 20min: 10 Box Jumps 1 Man maker (#20/10) 10 Situps *add 1 rep to the man maker every round
Saturday - 311216
Skill: Tabata handstand hold Metcon: "Barraza" Complete as many rounds as possible in 18 minutes of: Run 200m 9 Deadlifts (#125/80) 6 Burpee bar muscle-ups Endurance: Metcon: 30 min 30-25-20-15-10-5 Cal row Deadlift (#60/40) Box Jumps With the remaining time Max Bar Facing Burpees Competitors: A.
Friday - 301216
Strength: 15min to build a heavy load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+1) Go as heavy as possible while maintaining good form. Metcon: "Karen" For time: 150 Wallball Shots (#10/6)
Thursday - 291216
Skill: Hang Power Snatch Metcon: Tabata (alternating): Sumo deadlift high pulls (#45/30) Pull-ups Rest 1 minute Tabata (alternating): Hang power snatch (#45/30) Ab-mat sit-ups Rest 1 minute Tabata (alternating): Push press (#45/30) Ring dips
Wednesday - 281216
Skill: Ring Muscle-up Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 2 Ring Muscle-ups 3 Squat Cleans (#75/45) 40m Farmers Carry (#32/24) Endurance: Power: 15 min to find max height Box jump Metcon : 50 Box Jumps 40 Push-ups 30 Air Squat 20 Pullups 10 Burpees 40 Box Jumps
Tuesday - 271216
Strength: Front Squat 2-2-2-2-2-2 Metcon: For time: 150 Double unders 21 Handstand push-ups 21 Burpees 100 Double unders 15 Handstand push-ups 15 Burpees 50 Double unders 9 Handstand push-ups 9 Burpees
Monday - 261216
Strength: EMOM for 12min: Even: 5 Bent-over Rows Odd: 5 Strict Deficit HSPU * Increase weight for the rows and height for the deficit hspu between sets. Metcon: As many reps as possible in 10min of the ladder: 3-6-9-12... Toes-to-bar Thrusters (#50/35)
Sunday - 251216
Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time, 27-21-15-9-3 reps of: Deadlifts (#80/50) V-Ups Jumping Lunges Handstand hold (seconds)
Saturday - 241216
Skill: Power Snatch Metcon: In Pairs: Run 800m 30 Power Snatches (#60/40) Run 400m 20 Power Snatches Run 200m 10 Power Snatches Endurance: "Strange" 8 RFT: 600 meter Run 11 Weighted pull up (#24/16) 11 Walking lunge steps (#24/16) 11 Kettlebell thruster (#24/16) * choose
Friday - 231216
Skill: Snatch balance 10-10-10 Work on speed and balance under the bar. Use light/medium weight. Metcon: 5 Rounds for total reps 3min work, 1min rest between: 3 Burpees 5 Strict Pullups 7 Goblet Squats (#32/20) 9 Box Jumps
Thursday - 221216
Skill: 15min to work on handstands (hold/kickup/walk) Metcon: 5 Rounds for time: 20 Wallballs 20 Pushups 5-4-3-2-1 Overhead Squats (#70/45)
Wednesday - 211216
Strength: EMOM for 8min: 3-5 Strict C2B Pullups Metcon: For time: 50 KB Swings (#24/16) 200m Run 50 KB Swings 200m Farmer carry (#25/15 each hand) 50 KB Swings 1 Stairs ascend Endurance: For time: 100-90-80-70-60-50 DU 10-20-30-40-50 Wallballs
Tuesday - 201216
Strength: Hang Clean 2-2-2-1-1 Metcon: AMRAP in 20min: 10 KB Snatches right arm (#24/16) 24 Double Unders 10 KB Snatches left arm 24 Situps
Monday - 191216
Skill: Kipping Pullups Metcon: For time: 50 Wallballs (#10/6) 40 Kettlebell Swings (#32/20) 30 HSPU 20 Thrusters (#45/30) 10 Burpees over-the-bar
Sunday - 181216
Strength: Weighted Ring Dips 5-5-5 30sec L-Sit hold after each set Metcon: 8 Rounds for time: 10 Toes-to-bar 7 Box Jumps 5 Ground to overhead (#50/35)