Tuesday - 090816
Power: Box Jump for height. 12min to find highest jump Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Squats
Monday - 080816
Strength: Back Squat 2-2-2-2-2 Metcon: 10 Rounds for time: 7 Burpees 5 Overhead Squats (#40/30) 5 Toes-to-bar
Sunday - 070816
Skill: Tabata this: Hollow body rocks 6m Shuttle sprints Hollow superman rocks Pushups Metcon: On a running clock, for 12min: 50 DB Lunges (#25/15) with the remaining of the 12min perform AMRAP of Power Cleans (#80/50) *Score is the total number of Power Cleans completed.
Saturday - 060816
Strength: 15min to build a heavy load for the complex: Thruster + Push Jerk + Split Jerk (1+1+1) Metcon: 5 Rounds, rest 1min between rounds: AMRAP in 3min of: 10 Plate G2OH (#20/15) 6 Over-the-box Jumps 2 Ring Muscle-ups Endurance: Time trial #2 - 400m, 800m Rest 5min then
Friday - 050816
Skill: 4 Sets: Snatch balance + High Box Jump (1+2) Rx' for box jumps is 70/60cm Metcon: In Pairs for time: 200 Squats 200 Situps 200 Double Unders 800m Farmer carry (#20/10) 800m Row 25min Timecap 1 person works at a time. Switch when needed. Do the
Wednesday - 030816
Strength: Push-Press 2-2-2-2-2 Metcon: AMRAP in 15min: 8 Kettlebell Swings (#24/16) 16 One-arm KB Thrusters (8 each arm, #24/16) 32 Double Unders
Tuesday - 020816
Skill: Ring Muscle-ups Metcon: For time in pairs, i-go-you-go, alternate for 5 rounds each (10 total): 21 Box Jumps 15 DeadLifts (#80/50) 9 Ring Dips
Monday - 010816
Strengh: Overhead Squat - 15min to find RM3 Metcon: For time: 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups
Sunday - 310716
Strength: Weighted Pullups 3-3-3-2-2-2 Metcon: As many reps as possible in 8min of the ladder: 2-4-6-8-10... etc.. Hang Power Cleans (#60/40) Wallballs (#10/6) Cash-out: Hollow body hold 3 sets for max time. rest 1min between
Saturday - 300716
Strength: Back Squat 5-5-5-3-1 Metcon: 5 Rounds for time: Run 200m 12 Toes-to-bar 20 Thrusters (#20/15) Endurance: In teams of 4: -Row 10km -each person needs to do 200 burpees, *one rows, one does burpees, two rests
Friday - 290716
Metcon: EMOM for 30 minutes 1. Row 16/12 calories 2. 8 Burpee Box Jump 3. 4 Bar Muscle-ups 4. AMRAP Wallballs (#10/6) 5. Rest minute *Score is total Wallballs
Thursday - 280716
Skill: Rope Climb Strength: Push-Press 10-10-10 Metcon: AMRAP in 10min of the ladder: 3-6-9-12... etc Front Squats (#60/40) Bar Facing Burpees
Wednesday - 270716
Skill: Hang Snatch Metcon: 3 rounds for time of: 4 Hang Snatches, (#60/40) 18 Wall Balls (#10/6) 36 Double Unders 1 Stairs ascend
Tuesday - 260716
Core Strength: 3 sets for quality: 10 GHD Back extensions 20 Hollow body rocks Metcon: For time: 30 Pullups 30 Hand-Release Pushups 30 KB Overhead Lunges right arm (#24/16) 30 Knees-to-elbows 30 KB Overhead Lunges left arm (#24/16) 30 Hand-Release Pushups 30 Pullups
Monday - 250716
Strength: E2MOM for 20min (10 sets) 2 Clean and Jerks, without letting go of the bar -work for today's RM2 or work on technique if you're new to the movement Metcon: AMRAP in 10min: 34m Farmer Carry (#25/15) 10 DB Burpees (#25/15) *use DBs
Sunday - 240716
Skill: Jump rope practice (single/double/tripple unders) Metcon: 10 Rounds for time: 8 Wallballs (#10/6) 4 Sumo-Deadlift High Pull (#60/40) 8 Box Jumps