Friday - 150716
Strength: 4 sets for load/technique: Power Clean + Press + Push-Press + Push-Jerk (1+1+2+3) Metcon: 5 Rounds for time: 5 Ring Muscle-ups 12 DB Squat cleans (#20/10)
Thursday - 140716
Skill: Kettlebell Snatch Metcon: For time: 21 Kettlebell Snatches Left arm 21 Kettlebell Snatches Right arm 21 DeadLifts (#60/40) 21 Double Unders 15 Kettlebell Snatches Left arm 15 Kettlebell Snatches Right arm 15 DeadLifts (#80/50) 15 Double Unders 9 Kettlebell Snatches Left arm 9 Kettlebell Snatches Right arm
Wednesday - 130716
Skill/Strength: Power Snatch 2-2-2-2-2-2 Metcon: For time, 10-9-8-7-6-5-4-3-2-1 reps of: Toes-to-bar Wallballs (#10/6) Box Jumps
Tuesday - 120716
Strength: Strict Press 4-4-4-4 Metcon: For time: -200m Farmers carry (#20/10) -Then 4 Rounds: 20 Kettlebell Swings (#24/16) 20 Air-Squats -Then 200m SPRINT all out
Monday - 110716
Skill: Kipping Pullups Metcon: AMRAP in 15min: 10 Hang Power Cleans (#40/30) 6 Overhead Squats (#40/30) 20 Bar lateral hops
Sunday - 100716
Strength: Clean Pull + Clean (1+1) 6 attempts for max load Metcon: 5 Rounds for time: 20 Walking Lunges plate overhead (#20/15) 15 V-ups 10 Chest-to-bar
Saturday - 090716
Skill: 5 rounds: 20sec Handstand hold 1-2 Rope Climbs Metcon: In Pairs for time: 50 Ring Dips 50 Cal Row 50 Box Jump overs 50 Toes-to-bar 50 DeadLifts (#100/60) *Split reps as you wish and choose any order you like
Friday - 080716
Strength: 5 Sets for load: Front Squat + Push-Press (3+1) Skill: Bar Muscle-up Metcon: AMRAP in 10min: 10 Box Jumps 5 Burpee bar muscle-ups
Thursday - 070716
Skill: Kettlebell Hang to overhead (snatch/c&j) Metcon: 3 Rounds for time: 30 KB Hang-to-overhead (#24/16) Run 400m
Wednesday - 060716
Strength: Bar Dips 5-5-5-5-5 add weight if possible or scale as needed Metcon: 3 Rounds for time: 7 Power Cleans (#70/50) 21 Situps 63 Double Unders
Tuesday - 050716
Strength: Front Squat 5-5-5 Metcon: Max rounds in 5min of: 6 Strict Pullups 6x6 Shuttle run 10 Wallballs (#10/6) *3 Rounds, rest 1min between.
Monday - 040716
Skill: Split Jerk Strength: Split Jerk 1-1-1-1-1 Metcon: AMRAP in 15min: 12 Pistols 15 Kettlebell Swings (#24/16) 20sec Plank
Sunday - 030716
Skill: Sumo-Deadlift (no pull) 2-2-2-2-2-2 Metcon: 5 Rounds for time: 4 Squat Cleans (#80/55) 8 HSPU 200m Run
Saturday - 020716
Strength: Press 5-5-5 Metcon: For time: 10 GHD Hip extensions 20 Wallball Shots (#10/6) 30 Walking Lunges steps 40 Ab-mat Situps 50 DB Renegade rows (#20/10) 40 Ab-mat Situps 30 Walking Lunges steps 20 Wallball Shots (#10/6) 10 GHD Hip extensions
Friday - 010716
Skill: Hang Power Snatch Metcon: In pairs: I-go-you-go 8 Rounds each of: 3 Hang Power Snatch (#60/40) 3 Overhead Squats 10 Box Jumps
Thursday - 300616
Strength: 15min to build weight on the following complex: -Deadlift -Power Clean -Hang Power Clean Metcon: 7 Rounds for time: 40 Double Unders 7 Thrusters (#50/35)