Wednesday - 161116
Skill: Accumulate 3min in an L-Sit (use bars/rings/boxes) Metcon: For total reps: Tabata Lunges w/Plate Overhead (#20/15) Tabata Pullups Tabata Box Jumps Tabata Plate Situps (#20/15)
Tuesday - 151116
Strength: 16min to find 5RM Hang Power Clean Metcon: For time: 30 Press (#30/20) Run 800m 40 Push-Press (#40/30) Run 800m 50 Push-Jerk (#50/35)
Monday - 141116
Strength: EMOM for 10min of: Even: 5 Weighted Chinups Odd: 5 Weighted Dips Metcon: AMRAP in 14min of the ladder: 3-9-15-21-27... Wallballs (#10/6) Toes-to-bar Double Unders start from 3 and add 6 reps every round.
Sunday - 131116
Skill: Box Jump for height - 15min Metcon: AMRAP in 15min of: 5 Power Cleans (#60/40) 15 Situps 4x10m Shuttle Sprints
Saturday - 121116
Power: Explosive Pushups 3-3-3-3-3-3-3 Metcon: "Jackie" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: 10 Rounds for time: 10 pull ups 10 burpees 10 handstand shoulder taps Rest 1 minute Competitors: A. E2MOM for 14min: 1 Power Clean 3 Front Squats 2 Jerks B. 3
Friday - 111116
Strength: Turkish Get-up 3-3-3-2-2-1 (Each arm) Metcon: 3 Rounds for time: Run 200m w/KB 30 one-arm KB S2OH (#24/16) 15 High Box Jump (#20/10 kg plate on box)
Thursday - 101116
Power: Box Jump for height - 15min to find highest jump Metcon: 4 Rounds for time: 40 Double Unders 15 Toes-to-bar 30m Burpee broad-jump
Wednesday - 091116
Skill: EMOM for 10min: Even: L-sit hold (any style) Odd: Handstand Metcon: AMRAP in 15min: 3 Ring Muscle-ups 6 DB Snatches (#25/15) 9 Hand-Release Pushups Endurance: 2 rounds for time: 25 wallballs 25 box jumps 25 cal row 25 thrusters 25 kb swings 25 double unders 25 air squats
Tuesday - 081116
Strength: Sumo Deadlift 3-3-3 Metcon: For time: Run 400m 22 Overhead Squats (#50/35) Run 400 22 Box Jumps Run 400m 22 Power Cleans (#50/35) Run 400m 22 Burpees
Monday - 071116
Skill: Double/Single/Tripple Unders Practice for 10min Metcon: AMRAP in 10min of: 3 Power Cleans (#70/45) 6 Chest-to-bar Pullups 9 Kettlebell Swings (#32/20)
Sunday - 061116
Strength: 5 Sets for load: Push-Press + Push-Jerk (1+1) Metcon: 3 Rounds for reps: 1min Row for cal 1min Wallballs (#10/6) 1min GHD back ext 1min V-ups 1min Pushups 1min Rest
Wednesday - 041116
Strength: Weighted Bar Dips 3-3-3-2-2 Metcon: AMRAP in 12min of the ladder: 3 Squat Cleans (#70/50) 1 Bar Muscle-up 3 Squat Cleans 2 Bar MU 3 Squat Cleans 3 Bar MU Etc... continue adding 1 MU every round. Cleans stay at 3
Thursday - 031116
Skill: Rope climb - practice efficiency for 10min Metcon: In pairs, i-go-you-go 5 Rounds each of: 20 Kettlebell Swings (#24/16) 10 HSPU 1 Rope Climb
Wednesday - 021116
Strength: Push Press 5-5-5 Metcon: AMRAP in 14min of: 7 Overhead Squats (#60/40) 14 Toes-to-bar 7 Bar facing burpees
Tuesday - 011116
Strength: GHD Back extensions 10-10-10 Use weights if needed Metcon: "Frallen" 3 Rounds for time: Run 400m 21 Thrusters (#43/30) 12 Pullups
Monday - 311016
Strength: Back Squat 5-5-3-3-2 Metcon: For time: 50 Box Jumps 1-2-3-4-5-6-7-8-9-10 Clapping Pushups 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) 50 Box Jumps