Wednesday - 170816
Skill: Kipping Pullups Strength: 4 sets: 3 Front Squats + 1 jerk Metcon: AMRAP in 7min of: "Man Maker" (#20/10)
Tuesday - 160816
Strength: Press - 15min to establish RM2 Metcon: In Pairs, As many rounds as possible in 20min of: 10 Power Cleans (#40/30) 10 Clapping Pushups -Partner A: 200m Farmer carry (#20/10) -Partner B: does the AMRAP *Switch roles every farmer carry *Only full rounds count
Monday - 150816
Strength: Back Squat 5-5-5 AMRAP Strict HSPU after each set. Go Deficit if you can. Metcon: 5 Rounds for time: 15 Knees-to-elbows 36 Double Unders 8 Burpee-Pullups
Sunday - 140816
Strength: 4 Sets (not for time): 6 Bulgarian Split Squat (heavy) 6 Strict Toes-to-bar (quality) Metcon: 3min AMRAP of: 3 Thrusters (#60/40) 3 Box Jumps 2 min Rest 3min AMRAP of: 5 Thrusters (#50/30) 5 Box Jumps 2 min Rest 3min AMRAP of: 7 Thrusters (#40/20) 7
Saturday - 130816
ערב תשעה באב, המועדון יסגר היום בשעה 20:00 (לא יתקיימו אימוני אינדורנס ומתחרים באופן חד-פעמי) Strength: Hang Snatch 2-2-2-2-2-2 Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 15 Medball Cleans (#10/6) 1 Stairs ascend
Friday - 120816
Skill: Pistols Metcon: For time: 100 Double Unders 50 AbMat Sit-ups 40 Hang Power Cleans (#50/35) 30 Pistols 20 Burpees 100 Double Unders
Thursday - 110816
Skill: Hand Stand practice - 10min Strength: Paused Push-Jerk 3-3-3 (2sec pause at the dip) Metcon: AMRAP in 10min of the ladder: 2 DeadLifts (#100/60) 2 Ring Dips 4 DeadLifts 4 Ring Dips 6 6 etc adding 2 reps every round
Wednesday - 100816
Strength/Skill: Hang Squat Clean 3-3-2-2-1-1 Metcon: 4 Rounds for time: Run 200m 12 Box Jumps 20 DB Snatches (#20/10)
Tuesday - 090816
Power: Box Jump for height. 12min to find highest jump Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Squats
Monday - 080816
Strength: Back Squat 2-2-2-2-2 Metcon: 10 Rounds for time: 7 Burpees 5 Overhead Squats (#40/30) 5 Toes-to-bar
Sunday - 070816
Skill: Tabata this: Hollow body rocks 6m Shuttle sprints Hollow superman rocks Pushups Metcon: On a running clock, for 12min: 50 DB Lunges (#25/15) with the remaining of the 12min perform AMRAP of Power Cleans (#80/50) *Score is the total number of Power Cleans completed.
Saturday - 060816
Strength: 15min to build a heavy load for the complex: Thruster + Push Jerk + Split Jerk (1+1+1) Metcon: 5 Rounds, rest 1min between rounds: AMRAP in 3min of: 10 Plate G2OH (#20/15) 6 Over-the-box Jumps 2 Ring Muscle-ups Endurance: Time trial #2 - 400m, 800m Rest 5min then
Friday - 050816
Skill: 4 Sets: Snatch balance + High Box Jump (1+2) Rx' for box jumps is 70/60cm Metcon: In Pairs for time: 200 Squats 200 Situps 200 Double Unders 800m Farmer carry (#20/10) 800m Row 25min Timecap 1 person works at a time. Switch when needed. Do the
Wednesday - 030816
Strength: Push-Press 2-2-2-2-2 Metcon: AMRAP in 15min: 8 Kettlebell Swings (#24/16) 16 One-arm KB Thrusters (8 each arm, #24/16) 32 Double Unders
Tuesday - 020816
Skill: Ring Muscle-ups Metcon: For time in pairs, i-go-you-go, alternate for 5 rounds each (10 total): 21 Box Jumps 15 DeadLifts (#80/50) 9 Ring Dips
Monday - 010816
Strengh: Overhead Squat - 15min to find RM3 Metcon: For time: 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups