Thursday - 070716
Skill: Kettlebell Hang to overhead (snatch/c&j) Metcon: 3 Rounds for time: 30 KB Hang-to-overhead (#24/16) Run 400m
Wednesday - 060716
Strength: Bar Dips 5-5-5-5-5 add weight if possible or scale as needed Metcon: 3 Rounds for time: 7 Power Cleans (#70/50) 21 Situps 63 Double Unders
Tuesday - 050716
Strength: Front Squat 5-5-5 Metcon: Max rounds in 5min of: 6 Strict Pullups 6x6 Shuttle run 10 Wallballs (#10/6) *3 Rounds, rest 1min between.
Monday - 040716
Skill: Split Jerk Strength: Split Jerk 1-1-1-1-1 Metcon: AMRAP in 15min: 12 Pistols 15 Kettlebell Swings (#24/16) 20sec Plank
Sunday - 030716
Skill: Sumo-Deadlift (no pull) 2-2-2-2-2-2 Metcon: 5 Rounds for time: 4 Squat Cleans (#80/55) 8 HSPU 200m Run
Saturday - 020716
Strength: Press 5-5-5 Metcon: For time: 10 GHD Hip extensions 20 Wallball Shots (#10/6) 30 Walking Lunges steps 40 Ab-mat Situps 50 DB Renegade rows (#20/10) 40 Ab-mat Situps 30 Walking Lunges steps 20 Wallball Shots (#10/6) 10 GHD Hip extensions
Friday - 010716
Skill: Hang Power Snatch Metcon: In pairs: I-go-you-go 8 Rounds each of: 3 Hang Power Snatch (#60/40) 3 Overhead Squats 10 Box Jumps
Thursday - 300616
Strength: 15min to build weight on the following complex: -Deadlift -Power Clean -Hang Power Clean Metcon: 7 Rounds for time: 40 Double Unders 7 Thrusters (#50/35)
Wednesday - 290616
Skills: Practice today's KB drills. work on efficiency. Metcon: For time: 15-12-9 Double KB Front Rack Lunges (#24/16) Burpees 15-12-9 Double KB Russian Swings (#24/16) Box Jumps 15-12-9 Double KB S2OH (#24/16) Weighted Situps
Tuesday - 280616
Strength: Push-Press 5-4-3-2-1 Max set of unbroken Pushups after each set Increase weight every set if possible Metcon: AMRAP in 15min of the ladder: 3-5-7-9-11 etc... Squat Cleans (#60/40) V-ups
Monday - 270616
Strength: 5 sets for max load: Power Clean + Push-Jerk + Front Squat (2+2+2) Metcon: For Time: 800m Run 80 Wall balls (#10/6) 40 Burpees 20 Deadlifts (#100/60) 800m Run
Sunday - 260616
Metcon: "Fight Gone Bad" In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. Total of 3 rounds. The stations are: 1. Wall-ball shots (#10/6) 2. Sumo deadlift high pulls
Saturday - 250616
Strength: Weighted Step-ups 6-6-6-6 (each leg) Metcon: 5 Rounds for time: 21 Double Unders 15 Hand-Release Pushups 9 Roll-ups 3 Bear Complex (#60/40)
Friday - 240616
Core Strength: EMOM, for 12min: A. GHD Back ext. 6-10reps B. Hollow Body Rocks 8-12 reps C. Rest Metcon: AMRAP in 12min: 9 DB Deadlifts 6 DB Hang-Powercleans 3 DB S2OH Rx: #20/15
Thursday 230616
Skill: Snatch Strength: Snatch 1-1-1-1-1 (beginners practice technique) Metcon: For time: 45 Box jumps 45 Overhead Squats (#40/30) 45 Kettlebell Swings (#32/20) Split reps as you like and in any order
Wednesday - 220616
Skill: Single/Double/Tripple Unders practice for 12min Metcon: AMRAP in 18min of the ladder: 10 SDHP (#40/30) 10 Medball Clean (#10/6) 10-20-30-40-50.... Double Unders *sdhp and medball cleans stays the same, DUs start at 10 and increased by 10reps each new round