Sunday - 120217
Skill: 12min work on handstands (any type) Metcon: For time: 100 Double Unders 50 Burpee-Pullups 25 Front Squats (#75/50) 5 Rope Climbs
Saturday - 110217
Strength: Weighted Bar Dips 5-5-5 Metcon: 5 Rounds for time: Run 200m 20 Kettlebell S2OH (#24/16) 10 Step-ups w/kb Endurance: 4 Rounds: 20 Front Rack lunges ( every 15 sec do 10 push press) Run 400m 30 Overhead Squats Run 400m Rx: #20/15kg Competitors: A. Complete as many
Friday - 100217
Skill: Ring Muscle-up Metcon: AMRAP "Nasty Girls" in 20min. 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#62/43)
Thursday - 090217
Strength: Front Squat 10-10-10 Metcon: 4 Rounds for time: 15m Burpee Broad jump 12 HSPU 50 Situps
Wednesday - 080217
Skill: Split Jerk Metcon: For time: Sprint 200m 10 Toes-to-bar 5 Clean and Jerks (#80/50) Sprint 200m 10 Toes-to-bar 3 Clean and Jerks Sprint 200m 10 Toes-to-bar 1 Clean and Jerk Endurance: For time: 200m Walking Lunges Then 5 Rounds of: 30 Air-Squats 20 Pushups 10 Burpees Then 200m
Tuesday - 070217
Strength: Every 90sec for 5 sets: 3 Power Cleans Build to a heavy unbroken set Start with 65-70% of your 1RM Power Clean. Metcon: For time: 30-24-18 Wallballs (#10/6) 15-12-9 Overhead Squats (#50/35) 3-3-3 Wall Climbs
Monday - 060217
Skill: Handstand practice for 12min (hold/walk/freestand... etc) Metcon: 3 Rounds for time: 50 Double Unders 10 Squat Cleans (#60/40) 20 Kettlebell Swings (#24/16)
Sunday - 050217
Strength: Weighted Pushups 6-6-6-6-6 30sec Weighted Plank after each set Metcon: AMRAP in 16min of: 10 Walking lunges steps w/db overhead, right hand (#20/10) 10 Walking lunges steps w/db overhead, left hand (#20/10) 10 HSPU 10 V-ups
Saturday - 040217
Strength: Stiff-leg Deadlift 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (#43/30) 20-18-16-14-12-10-8-6-4-2 Lateral Bar Hops Endurance: AMRAP in 25min: 400m Run 20 Kettlebell Swings (#24/16) 15 Burpees 10 Box Jumps Competitors: A. Open workout 11.4: Complete as many rounds and reps as possible in 10 minutes of: 60
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