Friday - 141016
Strength: Deadlift 5-5-5 Metcon: AMRAP in 15min: 5 HSPU 10 Kettlebell Swings (#24/16) 15 Sit-ups
Thursday - 131016
Skill: Power Snatch Metcon: For time: -Run 800m -4 Rounds For Time: 4 Power Snatches (#50/35) 8 Front Rack Lunge Steps (#50/35) 12 Pull-ups -Run 800m
Tuesday - 111016
Metcon: In Pairs for time: 100 Hang Power Cleans (#60/40) 100 Burpees 100 Weighted Step-ups (two dbs, #15/10) 100 DB Push-Press (#15/10)
Monday - 101016
Strength: EMOM for 12min: Even: Max unbroken strict Ring Dips Odd: 3 Bar Muscle-ups Metcon: AMRAP in 15min: 6x6m Shuttle Run 10 Air-Squats 10 Pushups 10 V-ups
Sunday - 091016
Skill: Single/Double/Tripple Unders practice for 10min Metcon: For time: 50 Wallball Shots (#10/6) 50 Deadlifts (#85/55) 50 HSPU Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the
Saturday - 081016
Skill: Split Jerk Metcon: AMRAP in 20min of: 5 Clean and Jerks (#70/45) 10 Toes-to-bar Rest 30sec Endurance: 10min EMOM: 10 KB Swings -2min rest 10min EMOM: 15 Wallballs -2min rest 10min EMOM: 20 Pushups Competitors: A. Snatch 1. work up to a heavy Muscle Snatch 2. work up
Thursday - 061016
Strength: Press 5-5-5 Metcon: For time: 50 Sumo-Deadlift High-Pull (#45/30) 35 Box Jumps 50 Burpee-Pullups 35 Box Jumps
Wednesday - 051016
Skill: Kipping Pullups Metcon: 10 Rounds for time: 5 Pullups 10 Goblet Squats (#32/20) 15 Situps Endurance: For time: 100 Double Unders 80 Situps 60 Air-Squats 40 Box Jumps 20 Hand-Release Pushups 1km Run
Tuesday - 041016
Power: Broad Jump - 3 attempts for best jump Metcon: 5 rounds for max reps: 1min two-DB hang cleans (#20/10) 1min Pushups 1min Row for cal 1min Rest
Monday - 031016
Strength: Back Squat - 15min to find RM3 Metcon: 5 Rounds For time: 40 Double Unders 10 TNG Power Cleans (#60/40) *Drop the bar - 7 Burpees-over-bar penalty
Sunday - 021016
Speed: Snatch Balance 3-2-2-1-1 Metcon: In Pairs, i-go-you-go for 10 rounds (5 each): 15 Russian Kettlebell Swings (#32/24) 10 Overhead Squats (#50/35) 5 Chest-to-bar Pullups
Saturday - 011016
Skill: 2 Rounds for quality: Max HS Hold Max Wall-Sit Max Plank Max Bar hang Metcon: "Jack" AMRAP in 20min of: 10 Push Press (#52/37.5) 10 Kettlebell Swings (#24/16) 10 Box Jumps Endurance: A. Double Unders practice B. For time: 1.5km Run 100 Double
Friday - 300916
Strength: Back Squat 4-4-4-2-2 Metcon: 4 Rounds for time: 15 Wallballs (#10/6) 20 Knees-to-elbows 30 Double Unders
Thursday - 290916
Skill: Power Snatch Metcon: AMRAP in 10min of: 1-2-3-4-5 Power Snatch (#60/40) 2-4-6-8-10 Ring Dips Continue adding 1 power snatch and 2 ring dips until time is up. Score is total reps done.
Wednesday - 280916
Skill: Single/Double/Tripple Unders Metcon: As many rounds as possible in 20 minutes of: Run 400 Meters 20 Alternating single arm dumbbell shoulder press (#20/15) 10 Lateral jumps over dumbbells Endurance: For time: 100 Thrusters (#25/15) EMOM - 5 Burpees
Tuesday - 270916
Strength: Weighted Chin-ups 5-4-3-2-1 Metcon: AMRAP in 8min: 6 Thrusters (#60/40) 9 Toes-to-bar Cash-out: "Death by 10M"