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
Saturday - 100916
Strength: Bent-Over Rows 10-8-6-4-2 Increase weight between sets Metcon: 3 Rounds for time: Run 400m 30 DB Snatch alternate arms (#25/15) Endurance: A. Warm up/skill - Double Unders B. 6 Rounds for time 10 Hang Power Cleans 10 Push Press Everytime the bar touches the floor, 5 double
Friday - 090916
Strength: 12min to find RM2 Push-Press (NO Jerking) Metcon: 3 Rounds for time: 12 Chest-to-bar Pullups 21 Kettlebell Swings (#32/20) 33 Goblet Squats (#32/20)
Thursday - 080916
Skill: Kipping Pullups Metcon: 5 Rounds: 3min AMRAP: 5 Power Cleans (#60/40) 5 Burpees over-the-bar 20 Double Unders 1min rest between rounds.
Wednesday - 070916
Skill/Strength: Hang Snatch - 15min to build RM2 Metcon: 8 Rounds for time: 10 Wallballs (#10/6) 6 DeadLifts (#100/60) 2 Bar Muscle-ups Endurance Skill: running technique 400m x4 work:rest 1:2 200m x4 w/ 1min Rest Emom for 4 min 100m Sprint
Tuesday - 060916
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 15min: Run 200m 20 KB C&J (#24/16) 20 Clapping Pushups
Monday - 050916
Skill: Squat Clean Metcon: For time: 50-40-30-20-10 Double Unders 5-4-3-2-1 Squat Cleans 10-8-6-4-2 Strict HSPU Rx': #80/50 Cash-out: Weighted Plank - accumulate 2min
Sunday - 040916
Strength: Weighted Chin-ups 3-3-3-3-3 Metcon: 3 Rounds for time: 25 Overhead Squats (#40/30) 25 Toes to Bar 25 Burpee-Box Jumps
Saturday - 030916
Metcon: "Filthy Fifty" For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings (#16/8) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (#20/15) 50 Back extensions 50 Wall ball shots (#10/6) 50 Burpees 50 Double unders Endurance: Same as WOD Competitors: