Sunday - 310716
Strength: Weighted Pullups 3-3-3-2-2-2 Metcon: As many reps as possible in 8min of the ladder: 2-4-6-8-10... etc.. Hang Power Cleans (#60/40) Wallballs (#10/6) Cash-out: Hollow body hold 3 sets for max time. rest 1min between
Saturday - 300716
Strength: Back Squat 5-5-5-3-1 Metcon: 5 Rounds for time: Run 200m 12 Toes-to-bar 20 Thrusters (#20/15) Endurance: In teams of 4: -Row 10km -each person needs to do 200 burpees, *one rows, one does burpees, two rests
Friday - 290716
Metcon: EMOM for 30 minutes 1. Row 16/12 calories 2. 8 Burpee Box Jump 3. 4 Bar Muscle-ups 4. AMRAP Wallballs (#10/6) 5. Rest minute *Score is total Wallballs
Thursday - 280716
Skill: Rope Climb Strength: Push-Press 10-10-10 Metcon: AMRAP in 10min of the ladder: 3-6-9-12... etc Front Squats (#60/40) Bar Facing Burpees
Wednesday - 270716
Skill: Hang Snatch Metcon: 3 rounds for time of: 4 Hang Snatches, (#60/40) 18 Wall Balls (#10/6) 36 Double Unders 1 Stairs ascend
Tuesday - 260716
Core Strength: 3 sets for quality: 10 GHD Back extensions 20 Hollow body rocks Metcon: For time: 30 Pullups 30 Hand-Release Pushups 30 KB Overhead Lunges right arm (#24/16) 30 Knees-to-elbows 30 KB Overhead Lunges left arm (#24/16) 30 Hand-Release Pushups 30 Pullups
Monday - 250716
Strength: E2MOM for 20min (10 sets) 2 Clean and Jerks, without letting go of the bar -work for today's RM2 or work on technique if you're new to the movement Metcon: AMRAP in 10min: 34m Farmer Carry (#25/15) 10 DB Burpees (#25/15) *use DBs
Sunday - 240716
Skill: Jump rope practice (single/double/tripple unders) Metcon: 10 Rounds for time: 8 Wallballs (#10/6) 4 Sumo-Deadlift High Pull (#60/40) 8 Box Jumps
Saturday - 230716
Skill: 3 Rounds for quality: L-Sit hold 30sec HS hold 60sec Metcon: 15-12-9 of: Hang Squat Clean (#60/40) Pullups 3 Min. Rest 9-12-15 of: Push Jerk (#60/40) Toes to Bar Endurance: Warmup: Quad strength and running technique Strength: 3x12 Goblet Squats Runs: 3 x 100m partner resistance w/
Friday - 220716
Strength: Paused Overhead Squat 2-2-2-1-1-1 (pause 3sec) Metcon: AMRAP in 15min: 15 Kettlebell Swings (#24/16) 9 Ring Dips Run 200m
Thursday - 210716
Skill: Split Jerk Metcon: For time: 60 Double Unders 30 Toes-to-bar 60 Double Unders 30 Chest-to-bar 60 Double Unders 30 Clapping Push-ups Cash-out: 3x10 GHD Back Extensions
Wednesday - 200716
Skill: Handstands practice for 12min (any style/progressions) Metcon: 5 Rounds for total reps: 1min DB Deadlifts (#20/10, two DBs) 1min Ab-mat Situps 1min Wallballs (#10/6) 1min Plank (*) *for the plank count 1sec as 1rep (full round is 60reps). If you fall you're done for that
Tuesday - 190716
Speed: Row 500m for time. 2 attempts Metcon: 21-18-15-12-9 reps of: Power Cleans (#35/20) Burpees over-the-bar
Monday - 180716
Strength: 15min work on the complex: Front Squat + Thruster (2+1) Metcon: In Pairs, I-go-you-go, for 7 rounds each (total 14): 34m Double KB Front rack carry (#24/16) 10 Pullups 10 Box Jumps
Sunday - 170716
Strength: DeadLift 5-5-5-5 Metcon: 3 Rounds for time: Run 400m 21 Shoulder-to-overhead (#43/30)
Saturday - 160716
Skill: Tabata: Hollow body rocks Good mornings (#20/15) Metcon: AMRAP in 15min: 4 Strict HSPU 6 Front Rack Lunges (#43/30) 8 Burpees Endurance: 4 Rounds for time: 25 Split jumping lunges 50 Double Unders / over-the-bar lateral jumps if you dont have DUs 25 Hang-Power Cleans (#20/15)