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
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