Friday - 020916
Skills: Rope Climb technique practice Metcon: In Pairs, i-go-you-go for as many rounds as possible in 16min: 3 Power Cleans (#80/50) 3 Front Squats (#80/50) 3 Push-Jerks (#80/50)
Thursday - 010916
Skill: Handstand practice - 15min Metcon: For time: 32-24-16 KB Swings (#24/16) 16-12-8 Ring Dips Cash-out: 3 sets for max accumulated time: hold chin over ring (high rings, use one ring)
Wednesday - 310816
Strength: Snatch high pull + Snatch (1+1) 6 sets for load. work on technique with low weight if you're new to the movement. Metcon: 3 Rounds for time: 50 Push-ups 15 Roll-ups 50 Double Unders Endurance: Strength- OH walking lunges one handed kb Metcon- In teams of 3:
Tuesday - 300816
Strength: Back Squat 5-5-5 Metcon: 5 Rounds for time: 200m weighted Run (#20/10) 6 Power Cleans (#60/40) 10 Box Jumps
Monday - 290816
Skill: Dumbbell Snatch Metcon: For time: 5 Burpee-Pullups 25 DB snatch (#20/10) 25 Ab-mat situps 4 Burpee-Pullups 20 DB snatch (#20/10) 20 Ab-mat situps 3 Burpee-Pullups 15 DB snatch (#20/10) 15 Ab-mat situps 2 Burpee-Pullups 10 DB snatch (#20/10) 10 Ab-mat situps
Sunday - 280816
Strength: Weighted Bar Dips 4-4-4-4 Metcon: 7 Rounds for max reps: 1min Row for max calories 1min rest 1min Max Deadlifts (#120/70) 1min rest
Saturday - 270816
Strength: Thrusters 3-3-2-2-1 Go heavy! Metcon: For time, 21-18-15 reps of: DB Thrusters, right arm (#20/10) DB Thrusters, left arm (#20/10) Toes-to-bar Endurance: A. Weighted Planks 3x60sec B. In Pairs, I-go-you-go, for 5 rounds each (total 10): 5 Pullups 10 DeadLifts (#30/25) 15 Jumping Squats Competitors: A.
Friday - 260816
Grip Strength: 3 sets: Hang on the pullup bar for max time 20m Farmer Carry (10m x2) (#25/15) Rest 90sec Metcon: In Pairs for time: 50 Burpees over partner 500m Row 40 KB Front Squats (#24/16 each hand) 400m Run (together) 30 Strict HSPU 300 Double Unders
Thursday - 250816
Strength: Floor Press 5-5-5-5-5 1 Rope Climb after each set. Metcon: AMRAP in 12min: 32 Double Unders 12 Russian KB Swings (#32/20) 7 Ring Dips
Wednesday - 240816
Skill: Power Snatch Metcon: 5 Rounds for time: 3 Power Snatches (#60/40) 6 HSPU 9 Pistols Cash-out: GHD Back extension hold - accumulate 40-60sec (hold at the top) Endurance: A. Goblet Squat 3x12 B. "Karen" - 150 wallballs for time. (#10/6)
Tuesday - 230816
Strength: Clean and Jerk - 15min work for a heavy 2RM (touch and go) Metcon: 3 Rounds for time: Run 400m 30 Front Rack Lunges (#40/30) 15 Burpees over-the-bar
Monday - 220816
Skill: Overhead Squat Metcon: For time, 14-12-10-8-6-4-2 reps of: Hand Release Pushups Overhead Squats (#35/20) Cash-out: 35 Controlled V-Ups (slow and clean!)
Sunday - 210816
Skill: L-Sit hold - accumulate 3min Metcon: “Nasty Girls” 3 Rounds for time: 50 Air-Squats 7 Muscle-ups 10 Hang Power Cleans (#62/43kg)
Saturday - 200816
Strength: Bent-over Rows 5-5-5-5-5 Metcon: 3RFT 60 Double Unders 40 Situps 20 DB Push Press (#20/10) Endurance: AMRAP in 25min: 15 Kettlebell Swings (#24/16) 15 Box Jumps 50 Double Unders
Friday - 190816
Skill: HandStand Push-ups Metcon: "Diane" For time, 21-15-9 reps of: DeadLifts (#102/60) HSPU
Thursday - 180816
Strength: Overhead Squat 6-6-3-3-1-1 Metcon: 15 min AMRAP: 400m run 20 Step-ups 6 Strict Pullups 20 Sit-ups