Tuesday - 260416
Strength: BTN Push-Press 3-3-3-2-2 Metcon: 3 Rounds for time: 90 Double Unders 20 Overhead Squats (#40/30) 30 Situps
Monday - 250416
Strength: Press 5-5-5 Metcon: For time: 200 Air-Squats 200 Pushups *split reps as you like *when done, do 5 burpees for every minute it took you to complete the 400 reps For example if you finish all 200 squats and pushups in 11:50min you need to do 55 more
Sunday - 240416
Strength: Cluster - 12min to find 1RM Metcon: AMRAP in 15min: 5 HSPU 10 Sumo-Deadlift High Pull (#45/30) Run 200m
Saturday - 230416
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (#120/70) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Pistols 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#24/16) 10 – Double Unders * After completing the first movement go back to 1 and
Friday - 220416
Strength/Skill: E2MOM for 10min (5 sets): Snatch balance + Overhead Squat (2+2) Metcon: AMRAP 10min: 12 DB or KB Deadlifts (#25/15 per hand) 9 DB or KB Front Squat (#25/15 per hand) 6 DB or KB Push Jerks (#25/15 per hand)
Thursday - 210416
Skill: Kipping Pullups Metcon: 3 rounds for time of: Run 800m 30 Pull-ups
Wednesday - 200416
Strength: Box Squat 3-3-3-3-3 Metcon: AMRAP 10min: 7 shoulder to overhead (#45/32) 7 burpees 7 power clean (#45/32) rest 3min AMRAP 3min double unders
Tuesday - 190416
Skill: Handstand hold - accumulate 3min upside down (any way) Metcon: For time, 21-15-9-3 reps of: Squat Clean (#43/30) Toes-to-bar
Monday - 180416
Strength: Paused Push-Jerk (pause 2sec at the dip) 2-2-2-2-2 Metcon: 3 Rounds for time: 55 Double Unders 22 DB Front rack lunges (#20/10) 11 Chest-to-bar
Sunday - 170416
Skill: Power Snatch Metcon: For time: 30 Lateral Barbell Burpees 400m Run 15 Power Snatches (#50/35) 800m Run 15 Power Snatches (#50/35) 400m Run 30 Lateral Barbell Burpees
Thursday - 140416
Skill: Single/Double/Tripple Unders Metcon: 5 Rounds for time: 7 HSPU 5 Cleans (#70/45) 200m Run
Wednesday - 130416
Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 18min: 25 KB Swing (#24/16) 15 Pushups 25 Situps
Tuesday - 120416
Skill: Tabata L-Sit hold Metcon: In pairs: 2 Rounds for time: 30 Front Squats (#70/45) 60 Ring Dips 90 DeadLifts (#70/45)
Monday - 110416
Strength: DeadLift 5-5-3-2-2 Metcon: For time: 50-40-30-20-10 Double Unders 3 Rounds of cindy after every DU round Round of Cindy = 5 pullups, 10 pushups, 15 squats
Sunday - 100416
Strength/Skill: Split Jerk - 12min to find RM1 from the rack Metcon: 5 Rounds for reps: 1min Thrusters (#40/30) 1min Toes-to-bar 1min DB Snatch alternating hands (#25/15) 1min Rest
Saturday - 090416
Power: Broad Jump - 3 attempts to set max distance jump Box Jump - 3 attempts to set highest jump Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30)