Tuesday - 280217
Core Strength: EMOM for 12min: 1 - 40sec weighted plank (#10/5) 2 - 15m Handstand walk / 20 shoulder taps 3 - 20sec L-Sit Metcon: For time: 15 Thrusters (#43/30) 30 Chest-to-bar 60 Wallballs (#10/6) 30 Toes-to-bar 15 Thrusters
Monday - 270217
Skill: Bar Muscle-up Metcon: AMRAP in 12min of: 3 Bar Muscle-ups 7 Power-Cleans (#70/45) 35 Double Unders Cash-out: 400m Farmer carry AFAP (no running) use dbs/kbs
Sunday - 260217
Strength: 5 Sets for load: 3 Push Press + 2 Push Jerks Metcon: For total reps: AMRAP 4min: 50 Double Unders 25 Situps Rest 2min AMRAP in 4min: 30 Air-Squats 15 Pushups Rest 2min AMRAP in 4min: 10 Inverted Ring Row (elevated legs) 5 HSPU Rest 2min AMRAP in 4min: Max
Saturday - 250217
Metcon: Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 20min time-cap Rx: 22.5/15kg dumbbell 60/
Friday - 240217
Skill: Single/Double/Tripple Unders practice (10min) Metcon: In pairs, I-go-you-go, amrap in 20min of: 8 Pushups 6 Deadlifts (#100/70) 4 Box jump-overs
Thursday - 230217
Skill/Strength: Turkish Get-up 2-2-2-2-2 (each arm) Increase weight between sets Metcon: 5 Rounds for time: Run 200m 15 Back Squats (#43/30) Run 200m 15 Shoulder to overhead (#43/30) No racks allowed.
Wednesday - 220217
Skill: Kettlebell Snatch Metcon: For time: 60 Box Jumps 50 Kettlebell Snatches (#24/16) 40 Lunges steps w/kb 30 Ab-mat Situps w/kb 20 Bar Muscle-Ups Endurance: For time: 200m Run 30 Rocket Jumps 30 Burpees 400mRun 20 Rocket Jumps 20 Burpees 800mRun 10 Rocket Jumps 10 Burpees 400mRun
Tuesday - 210217
Skill: Tabata Handstand hold Rest 1min Tabata Hollow body hold Metcon: AMRAP in 14min of the ladder: 3-6-9-12-15-18.... Toes-to-bar Sumo-Deadlift High Pull (#50/35) Burpees over-the-bar
Monday - 200217
Strength: 15min to find RM2 Overhead Squat Metcon: 3 Rounds for time: Run 400m 25 Wallballs (#10/6) 15 Clapping Pushups
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