Friday - 270117
Skill: Kettlebell Snatch Metcon: AMRAP in 12min: 2-4-6-8-10-12 etc... Kettlebell Snatch (#24/16) Box Jumps Immediately into: 6min to set a heavy 1-rep Squat Clean
Thursday - 260117
Skill: Bar Muscle-up Metcon: In Pairs for time: 800m Farmer carry (one partner holds the dbs, switch when needed, #20/15) 70 V-ups 60 Toes-to-bar 50 Pullups 40 Ring Dips 30 Bar Muscle-ups 200m Sprint
Wednesday - 250117
Skill: Kipping Pullups Metcon: For time: Run 400m 25-20-15-10-5 Overhead Squats (#40/30) 5-4-3-2-1 Rope Climbs Run 400m Endurance: "Filthy Fifty" For time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (#16/ 12) 50 Walking Lunges 50 Knees To Elbows 50 Push Press (#20/15) 50 Back
Tuesday - 240117
Strength: Back Squat 5-5-5 Metcon: For time: 50 Double Unders 15 Burpees over-the-bar 5 Clean and Jerks (#75/45) 50 Double Unders 12 Burpees over-the-bar 4 Clean and Jerks 50 Double Unders 9 Burpees over-the-bar 3 Clean and Jerks
Monday - 230117
Skill: Pistol Squat Metcon: For time: 40 Cal Row 40 Pistols 40 Weighted Pushups (#20/10 plate on back) 40 Box Jump overs 400m Run w/Plate
Sunday - 220117
Core Strength: 5 Sets of: 15 sec L-Sit 30 Ab-mat Situps Metcon: AMRAP in 15min: 50 DeadLifts 30 Pullups 10 Shoulder-to-overhead Rx': #60/40
Saturday - 210117
Skill: HSPU Metcon: "Nick" 12 Rounds for time: 10 Dumbbell Hang Squat Cleans (#20/10) 6 HSPU on DBs Endurance: 3 Rounds for time: Run 800 30 Russian KB Swing (#32/24) 12 Strict Pullups Competitors: A. Open workout 13.3 AMRAP in 12 min of: 150 Wallballs
Friday - 200117
Metcon: 7 Rounds, each for time, score is the time of the slowest round: Sprint 200m 20 Kettlebell Swings (#24/16) 10 Burpee Box-Jumps Rest 3min
Thursday - 190117
Skill: Cluster Metcon: 'Cluster Fran' For time, 21-15-9 reps of: Clusters (#43/30) Pullups
Wednesday - 180117
Skill: Power Snatch Metcon: Open workout 14.1 Complete as many reps as possible in 10min of: 30 Double Unders 15 Power Snatches (#35/25) Cash-out: For quality: 50 Strict toes-to-bar Endurance: 3 Rounds for time: Row 1000m 15 Burpee box jumps 30 Wallballs (#10/6)
Tuesday - 170117
Skill: Tabata: Shoulder taps Hollow body rocks Metcon: Every 3min for 24min: 5 Deadlifts (#100/70) 12 Unbroken Wallballs (#10/6) 15 Burpees *rest the remaining of the 3min
Monday - 160117
Skill/Strength: Squat Clean 2-2-2-1-1-1 Metcon: 5 Rounds for time: 5 Clean and jerks (#60/40) 10 V-ups 30 Double Unders
Sunday - 150117
Strength: Dumbbell complex: 6 sets, go as heavy as you can without breaking a set. 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Push Press Use two dumbbells and work your weight up. Metcon: AMRAP in 12min: 10 Box Jumps 6 Toes-to-bar 3 Ring Muscle-ups
Saturday - 140117
Strength: Thrusters 5-5-3-3-2-1 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: Strength: Deadlift 5-5-5 Metcon: 4 Rounds: 100 DU 8 HSPU 50 Abmat Sit-ups 12 Pistols Competitors: A. Open workout 16.4 Complete as many rounds and reps as possible in 13
Friday - 130117
Strength: Skill: Dumbbell Snatch Metcon: For time: Run 800m 50 DB snatch (#20/10) 40 Ab-mat sit-ups 30 Walking lunge steps w/ DB in right hand 30 Walking lunge steps w/ DB in left hand 40 Ab-mat sit-ups 50 DB snatch Run 800m
Thursday - 120117
Skill: HSPU Metcon: For time: 15 Hang Power Cleans (#60/40) 25 Air-Squats 12 HPC 25 Air-Squats 9 HPC 25 Air-Squats 6 HPC 25 Air-Squats 3 HPC 25 Air-Squats