Thursday - 160317
Skill: Rope Climb Metcon: DT on a rope: 5 Rounds for time: 12 DeadLifts 9 Hang Power Cleans 6 Push Jerks 3 Rope Climbs Rx: #70/45 *Beginners do 3 rounds.
Wednesday - 150317
Strength: 12min to build a heavy 2-rep Cluster. Metcon: For time: Run 200m 30 Hand-Release Pushups 30 Russian Kettlebell Swings (#32/24) 30 Wallballs (#10/6) Run 200m 20 HRPU 20 Russian KBs 20 Wallballs Run 200m 10 HRPU 10 Russian KBs 10 Wallballs Run 200m Endurance: 30 min AMRAP:
Tuesday - 140317
Skill: Pistols Metcon: 10 Rounds for time: 25 Double Unders 10 Pistols 5 Push Jerks (#60/40)
Monday - 130317
Strength: Front Squat 5-5-5-3-3 Metcon: AMRAP in 20 min of: 20 Hang Power Cleans (#43/30) 20 Box Jumps 20 Kettlebell Swings (#24/16) 20 Burpees
Sunday - 120317
Strength: E2MOM for 12min (6 sets): Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: Run 800m 32 DeadLifts (#102/70) Run 400m 20 DeadLifts Run 200m 8 DeadLifts
Saturday - 110317
Metcon: Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (#43/30) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (#61/43) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (#83/61) *Prior
Friday - 100317
Skill: Single/Double/Tripple Unders Metcon: For time: 100 KB Hang Clean and Jerks *Switch hands every 5 reps *KB touch ground - Run 200m *Rx: 24/16kg
Thursday - 090317
Speed: 3 sets, as fast as possible: 6x6 Shuttle sprint Rest 1min 5 reps Snatch balance (light weight, work on speed under the bar) Rest 1min Metcon: For time: 21-15-9 reps of: Overhead Squats (#43/30) Sumo-deadlift high pulls (#43/30) Burpees over the bar
Wednesday - 080317
Strength: 12min to set a heavy 1-rep Clean. Metcon: 10 Rounds for time: 10 V-Ups 10 Box Jumps 10 Push Ups Endurance: AMRAP 45 min: 1000m run 30 Burpees 20 Back Extensions 10 Push Ups
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