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"
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)