Friday - 021216
Strength: E2MOM for 14min: Cluster + Front Squat + Jerk (1+2+2) Metcon: 4 Rounds for time: 25 Push-ups 25 Toes-to-bar
Thursday - 011216
Speed: Go into each part as a sprint! Rest as needed between. -Row 500m -Run 400m -Jump 300 Single Unders Metcon: For time: 50-30-10 Sit-ups 30-20-10 Hang DB Cleans (#20/15) 10-10-10 Deficit HSPU (#20/10kg plates for hands)
Wednesday - 301112
Skill: Ring Muscle-up Metcon: Open workout 11.4 Complete as many rounds and reps as possible in 10min of: 60 Bar-facing Burpees 30 Overhead Squats (#55/40) 10 Muscle-ups Endurance: In teams of 2: Run 800 50 pullups Run 800 50 ring dips Run 800 50 box jumps Run 800
Tuesday - 291116
Strength: Deadlift 3-3-3-3-3 After each set do 1 legless rope climb Metcon: 4 Rounds for time: 400m Run with Medball (#10/6) 50 Wallball Shots (vertical throws, no squat)
Monday - 281116
Skill: Tabata L-Sit Metcon: EMOM for 24min: 1st min - 15 KB Swings (#24/16) 2nd min - 5 Clean and Jerks (#60/40) 3rd min - 15 Knees-to-elbows
Sunday -271116
Strength: 15 min to build a heavy 2-rep Overhead Squat Metcon: For time: 100 Double Unders 3 Rounds of cindy 50 Plate G2OH (#20/15) 2 Rounds of cindy 25/25 DB Snatches (#25/15) 1 Round of cindy
Saturday - 261116
Strength: Back Squat 5-5-5 Metcon: In Pairs , 5 Rounds for time: 20 Power Cleans (#60/40) 20 HSPU Run 400m together Endurance: Strength: Weighted step ups on a box 4x16 reps ( 8 each leg ) Metcon: 800m run 40 push ups 40 air squat 40 ring rows 40 sit-ups 40 burpees
Friday - 251116
Skill: Kipping Pullups Metcon: 3 Rounds, each for time, score is the round with the slowest time: Run 400m 15 Toes-to-bar 30 Air Squats 15 Pullups Rest 3min *Go as fast as possible in each round!
Thursday - 241116
Skill: Power Snatch Metcon: "Open workout 11.1" AMRAP in 10min: 30 Double Unders 15 Power Snatches (#35/25) Cash-out: 40 Quality V-Ups (slow and controlled)
Wednesday - 231116
Skill: Kettlebell Snatch Metcon: AMRAP in 20min of: 10 KB Snatches (#24/16) 10 KB Overhead lunges (5 each arm) 10 Rollups Endurance: Accessories work: 3 Rounds: 1 TGU each hand 15 back extension 10 hollow body rocks +10 sec static hold Metcon: "Kelly" 5 rounds for time
Tuesday - 221116
Strength: Split Jerk 1-1-1-1-1 Metcon: 5 Rounds for time: 10 Burpee-Pullups 5 Squat Cleans (#70/45)
Monday - 211116
Skill: 15min of Handstands practice (kick-ups/hs hold/walk/balance) Metcon: For time, 21-15-9-3 reps of: DeadLifts (#100/70) Box Jumps
Sunday - 201116
Core Strength: EMOM for 10min: Even: Hollow body rocks Odd: Hollow Superman rocks Metcon: For time: Run 400m 50 Wallballs (#10/6) 25 Overhead Squats (#50/35) 50 Pistols Run 400m
Saturday - 191116
Skill: Ring Muscle-ups Metcon: "Nate" AMRAP in 20min of: 2 Muscle-ups 4 HSPU 8 Kettlebell Swings (#32/20) Endurance: Skill: KB swings Strength endurance: EMOM 15 min : 20 KB Swings Metcon : In team of 3 for 20 min : Run 400 Sit-ups Burpees *1 Runs, 1 does situps and
Friday - 181116
Grip Strength: 400m Farmer carry Go heavy, move quickly 2 sets, rest 3min between Metcon: For time: With a partner, You-go-i-go for 5 rounds each of: 5 Front Squats (#60/40) 15 Weighted Pushups (#20/5) 35 Double Unders
Thursday - 171116
Strength/Skill: Squat Clean: 15min Work for a heavy 2-rep or work on technique with light load. Metcon: 10-9-8-7-6-5-4-3-2-1 Sumo-Deadlift High Pull (#40/30) Bar facing burpees V-Ups