Sunday - 301016
Skill: Clean and Jerk Metcon: For time: -3 Rounds: 5 Clean and Jerks (#60/40) 10 Box Jumps -2 Rounds: 3 Clean and Jerks (#70/45) 25 Wallballs (#10/6) -1 Round: 1 Clean and Jerk (#80/50) 40 Pullups
Saturday - 291016
Strength: Overhead Squat - 15min to establish RM1 Metcon: For time: 50-40-30-20-10 reps of: Double Unders Situps Thrusters (#20/15) Endurance: 5 Rounds for time: 400m run 15 Box jumps 15 Pullups 1 min Plank Competitors: A. Every 2 minutes, for 10 minutes (5 sets): Snatch Push Press + Overhead Squat
Friday - 281016
Strength: Back Squat 5-5-3-3-1 Metcon: 3 Rounds for time: 32 Kettlebell Swings (#32/20) 24 Pushups 12 Toes-to-bar 6 HSPU
Thursday - 271016
Skill: Power Clean Metcon: 3 Rounds for max reps of: AMRAP in 3min: 4 Power Cleans (#70/45) 4 Front Rack Lunges 4 Burpees over-the-bar Rest 1min
Wednesday - 261016
Strength: DeadLift 5-5-5 Metcon: 5 Rounds for time: Run 200m 10 Push-Jerks (#60/40) 10 Strict Pullups Endurance: Tabata madness: Row/double unders Air squats/ push ups Plate g2oh/russian twist Runs in the gym
Tuesday - 251016
Skill: Hand stand practice Metcon: AMRAP in 16min: 4 DB Burpees (#20/15) 6 DB Front Squats (#20/15) 8 Box Jumps
Monday - 241016
Skill: Kipping Pullups Metcon: In Pairs for total reps: 5min AMRAP of Double Unders Rest 1min 4min AMRAP of Burpees Rest 1min 3min AMRAP of Ring Dips Rest 1min 2min AMRAP of Thrusters (#50/35) Rest 1min 1min AMRAP of Chest-to-bar pullups *One partner works while the other rest.
Sunday - 231016
Strength: EMOM for 10min: High Hang Clean + Push Jerk + Front Squat (1+1+2) *Start with 60% of your jerk and increase load between sets Metcon: 3 Rounds for time: 1 Stairs ascend 50 Air-Squats 15 Pullups
Saturday - 221016
Strength: Bent-Over Rows 8-6-4-2-2 Metcon: For time: Run 400m w/DB Then 7 rounds of: 10 1-arm DB Squat Snatch (#20/10) 20 Pushups Then run 400m w/DB Endurance: Skill: Double unders For time: 10-8-6-4-2 Box jumps Pull ups Air squats Ring dips 50 Double unders Competitors: A. 1RM
Friday - 211016
Strength: Back Squat 5-4-3-3-3 Metcon: 4 Rounds for time: 15 Toes-to-bar 5 Ring Muscle-ups Run 400m
Thursday - 201016
Strength: EMOM for 10min: Even: 5 Weighted Chin-ups Odd: 5 Weighted Ring Dips Increase weight between sets if possible or scale down if needed. Metcon: 2 Rounds for time: 70 Double Unders 25 Hang Squat Cleans (#50/35) 15 HSPU
Wednesday - 191016
Metcon: AMRAP in 16min: 20 Wallball Shots (#10/6) 8meter KB overhead walking lunges, right arm (#24/16) 8meter KB overhead walking lunges, left arm Cash-out: 75 Hollow body rocks Endurance: 5 Rounds for time: 400m run 25m suitcase carry (#16/12) 15 kb push press
Tuesday - 181016
Strength: Front Squat 3-3-3-2-2 Metcon: 3 Rounds for time: 10 Strict knees-to-elbows 10 Power Snatch (#60/40) 10 Strict knees-to-elbows 10 Burpees
Monday - 171016
Skill: Work on L-Sit hold (any style) for 10min Metcon: Partner DT: In Pairs, 10 rounds for time: 12 Deadlifts (#70/43) 9 Hang Power-Cleans (#70/43) 6 Push Jerks (#70/43) *One partner works while the other holds a Plank. Switch as needed.
Sunday - 161016
Metcon: AMRAP in 30min: Run 400m 20 Jump Squats 20 Plate G2OH (#20/15) 20 Toes-to-bar
Saturday - 151016
Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Cash-out: 50 GHD Back ext. Endurance: EMOM for 20min: 1 - 40 Double Unders 2 - 30 Situps 3 - 20 Air-Squats 4 - 10 Pullups Then - Run 2.5km Competitors: A. Compete: AMRAP in 18min: 7 Bar