Sunday - 290516
Skill: Pistols Metcon: "DT" 5 Rounds for time: 12 DeadLifts 9 Hang Power Cleans 6 Push Jerks Rx': #70/47.5
Saturday - 280516
Skill: EMOM 12min: Even: max DUs Odd: 3 Wall Climbs Metcon: For time: Run 1600m 20 Kettlebell Swings 20 Ring Dips 20 Box Jump-Overs 20 OHS (#50/35)
Thursday - 260516
Strength/Skill: Turkish Get-up 6 sets of 3 reps each arm. Metcon: AMRAP in 15min: 5 Overhead Squats (#50/32) 10 Box Jumps 15 Situps
Wednesday - 250516
Skill: KB Snatch Metcon: For time: 30 KB Snatches (#24/16) 100 Double Unders 20 KB Snatches 100 Double Unders 10 KB Snatches 100 Double Unders
Tuesday - 240516
Strength: Bent-over Row 5-5-5-3-3 Metcon: AMRAP in 16min: 10 Wall Ball (20/14) 10 Wall Ball SitUps 10 MedBall Cleans 10 MedBall Push-Ups (feet on ball)
Monday - 230516
Strength/Skill: 15min, go heavy or work on your technique with an empty barbell/light weight 3-Pos Clean: 1 From the ground 1 From the hang 1 From the high-hang Metcon: 10 min Ladder (for reps): 3 Power Cleans (#70/45) 30 Double Unders 6 Power Cleans 30 Double Unders
Sunday - 220516
Strength: 6 attempts to build a heavy 2-rep Thruster (from the rack) Metcon: 6 Rounds for time: 12 Thrusters (#43/30) 200m Run 6 Toes-to-bar
Saturday - 210516
Power: Box Jump for height - 12min to work for a high jump Metcon: 10min AMRAP of: 5 C&J (#60/40) 10 DeadLifts (#60/40) Rest 3min 5min AMRAP of: 5 Muslce-ups 10 DeadLifts (#60/40)
Friday - 200516
Strength: Bent-Over Row 5x5 Metcon: For time: 21-15-9 reps of: Clean and Jerks (#43/30) Box Jumps
Thursday - 190516
Skill: Single/Double/Tripple unders practice Metcon: In teams of 2: 7 Rounds for time: 50 Double Unders 16 Shoulder to overhead (#60/40) 50 Double Unders 16 Front Rack Lunges (#60/40)
Wednesday - 180516
Skill: Tabata: L-Handstand Hollow body hold *alternate each round Metcon: For time, split reps any way you like: 70 DB Clean (two dbs, #20/10) 70 Burpees 70 Pullups *20min time-cap
Tuesday - 170516
Strength: 5 sets for load: Power Clean + Hang Power Clean + Front Squat + Push-Press (1+1+1+1) Metcon: AMRAP in 15min: 5 Deadlifts (#100/60) 10 Wallballs (#10/6) 15 V-ups
Monday - 160516
Strength: Back Squat 5-5-5 Metcon: 2 RFT: 50 Double Unders 40 Knees-to-elbows 30 DB Snatch (#25/15) 20 HSPU
Sunday - 150516
Skill: 3 Rounds for quality: 20s L-Sit hold on boxes/parallettes 20s Ring support 20s Chin-over-bar hold 20s Handstand hold Rest as needed between drills but try to go unbroken on each if you can Metcon: In teams of 2 for time: 200 Situps 100 Hang Power Cleans (#45/30)
Saturday - 140516
Strength: Push-Jerk 2-2-2-1-1-1 Metcon: AMRAP in 12min: 10 Sumo-deadlift High-pull (#50/35) 200m run 5 Muscle-ups
Friday - 130516
Skill: Kettlebell Snatch Metcon: 5 Rounds for time: 60 Double Unders 12 Clapping Pushups 12 Kettlebell Snatches (#24/16)