Monday - 260916
Strength: Hang Power Clean 2-2-2-2-2 Metcon: In Pairs for time: Row 2k 60 Front Squats (#70/44) 60 Weighted Pushups (#10/5) 60 Synchronized Burpees 60 Box Jumps *one works at a time except for the burpees
Sunday - 250916
Skill: Hand Stand Push-ups Metcon: "Death by Diane" Minute 1 - 1 Deadlift + 1 HSPU Minute 2 - 2 Deadlift + 2 HSPU Minute 3 - 3 Deadlift + 3 HSPU ...... and so on until you run out of time, tap out or make it twenty rounds. If you fail
Saturday - 240916
Skill: Accumulate 4min Plank 40m Farmer carry for every drop (#30/15) Metcon: 3 Rounds for time: Stairs run + 10 Burpees on top 21-15-9 G2OH (#40/30) Endurance: In pairs, split reps as needed 10 Rounds: Run 400 m together 25 kb swings 25 box jumps 25 burpees Competitors: 2M
Friday - 230916
Strength: 15 min to find RM1 Overhead Squat Metcon: For time: 225 Situps 150 Wallballs (#10/6) 75 Pullups *Split reps as needed
Thursday - 220916
Skill: Handstand practice for 12min Metcon: EMOM for 21min: 1 - 10 Dumbbell Deadlifts 2 - 8 Box Jumps 3 - 6 Ring Dips Use two dbs for the deadlifts (#20/10)
Wednesday - 210916
Strength: Clean complex - 6 sets: Clean + Hang Clean + High Hang Clean (1+1+1) For load. Metcon: For time: 30-24-16 Toes-to-bar Pushups Sumo Deadlift High-Pull (#40/30) Endurance: For time: 66 KB DeadLifts (2 kbs) 66 Box Jumps 66 Kettlebell Swings 66 V-ups 66 Abmat Situps 66 KB Row
Tuesday - 200916
Strength: DeadLift 2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 Burpees 15 Kettlebell Swings (#32/20)
Monday - 190916
Strength: Weighted Elevated Ring Row (Feet on box, plates on hips) 6-6-6-6-6 Metcon: For time: 100 Double Unders 20 Push Jerks (#50/34) 75 Double Unders 15 Push Jerks (#60/40) 50 Double Unders 10 Push Jerks (#70/45) 25 Double Unders 5 Push Jerks (#80/50)
Sunday - 180916
Strength: Press 5-5-5-3-3-3 Metcon: As many reps as possible in 15min of the ladder: 2-4-6-8-10 etc... Hang Power Clean (#70/50) Front Rack Lunges Burpees over-the-bar
Saturday - 170916
Skill: Pistols Metcon: 2 Rounds for time: 25 Pistols 25 Box Jumps 25 Kettlebell Swings (#24/16) 25 Weighted Situps (#20/10) Endurance: 35 minutes for distance rowed Teams of 2 relay race... Two teams against one another- One person on each team starts 15 air squats, 10 push ups,
Friday - 160916
Skill: Power Snatch Metcon: In Pairs for time: 100 Power Snatches (#40/30) Partner 1: runs 400m Partner 2: works Switch every run
Thursday - 150916
Core Strength: 3 sets for quality: 10-15 GHD Back ext' 40-60sec Plank Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Squats
Wednesday - 140916
Skill: Power Clean Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (#50/35) 1-2-3-4-5-6-7-8-9-10 Ring Dips Endurance: Skill: double unders Metcon: Death by kettlebells Every minute add 3 reps of each movent, once you can't complete the reps in the time, move on to the next exercise -sdhp -swing -goblet
Tuesday - 130916
Strength: E2MOM for 8min (4sets): max unbroken strict pullups Metcon: In Pairs, I-go-you-go for as many rounds as possible in 25min of: 7 HSPU 14 Jumping Lunges 40m Farmer carry (#25/15)
Monday - 120916
Strength: DeadLift 5-5-5-5-5 Metcon: 2 rounds for time of: 100 Double Unders (x3 singles) 50 AbMat Sit-ups 25 Double Kettlebell Thrusters (#24/16)
Sunday - 110916
Skills: Tabata Handstand Hold Rest 2min Tabata Knee-tuck Hold (use rings/bars/boxes) Metcon: 5 Rounds for time: 200m Run 5 Front Squats (#80/50) 1 Rope Climb