Friday - 080416
Strength: Back Squat 2-2-2-2-2 Metcon: AMRAP in 15min: 1 Wallball (#10/6) 1 Push-up 2 Wallballs 2 Push-ups 3 Wallballs 3 Push-ups.... *Continue adding 1 rep to each exercise every round.
Thursday - 070416
Skill: Pistols Metcon: In pairs for time: 300 Double Unders 100 Pistols 70 Toes-to-bar 40 Push-Jerks (#70/50)
Wednesday - 060416
Skill: Clean and Jerk efficiency Metcon: "Grace" 30 Clean and Jerks for time. (#62/43) Cash-out: In pairs, accumulate 150 Hollow body rocks. one partner works one partner hangs on the pullup bar.
Tuesday - 050416
Strength: Deficit HSPU (Strict) 3-3-3-3-3 Metcon: For time: Run 400m 40 Pullups 40 Walking Lunges w/KB overhead (#24/16) 400m DB Farmer carry (#20/10) 40 Box Jumps 40 Kettlebell Swings (#24/16) Run 400m
Monday - 040416
Strength/Skill: E2MOM for 14min: Snatch Pull + Snatch (1+1) start at around 70-75% of your RM1 snatch and increase weight Metcon: For time: 21-15-9 reps of: Front Squat (#60/40) V-ups Ring Dips
Sunday - 030416
Strength: Weighted Chin-ups 5-5-3-3-3 Metcon: AMRAP in 12min: 5 Heavy Hang Power-Cleans (#75/50) 20 Wallballs (#10/6)
Saturday - 020416
Strength: Push-Press 3-3-3-3-3 Metcon: In teams of two, AMRAP in 20min: 50 one-arm DB Thrusters (alt, #20/10) 30 Pullups 10 Box Jump-Overs
Friday - 010416
Skill: HSPU Metcon: 5 Rounds for time: 12 Toes-to-bar 12 HSPU Run 200m with one dumbbell (#20/10)
Thursday - 310316
Power: Box Jump - 15min to find max height Metcon: 3 Rounds for reps: 1min Burpees 2min Kettlebell Swings (#24/16) 3min DB Power Cleans (#20/15) Rest 1min between rounds
Wednesday - 300316
Strength: Weighted Ring Dips 2-2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 Walking Lunges w/Plate overhead (#20/15)
Tuesday - 280316
Strength: Clean and Jerk - 15min to find a heavy lift Metcon: As many reps as possible in 15min: 2 Hang Power Cleans (#65/45) 2 Pullups 15 Air Squats 4 Hang Power Cleans 4 Pullups 15 Air Squats 6 Hang Power Cleans 6 Pullups 15 Air Squats etc... adding
Monday - 280316
Skill: Handstand practice (wall assisted/free handstand/walk) Metcon: "Karen" For time: 150 Wallball Shots (#10/6) Cash-out: For time: chin over bar hold
Sunday - 270316
Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds for time: 10 Pullups 20 DeadLifts (#80/50) 30 Situps 40 Double Unders
Saturday - 260316
Metcon: 16.5 Open workout: For time: 21-18-15-12-9-6-3 reps of: Thrusters (#43/30) Burpees over bar
Friday - 250316
Strength: EMOM 12min: Odd Minutes – 3 Power Cleans (75%) Even Minutes – 30 Double-Unders Metcon: In pairs for time: 400m Farmer carry (#20/15) 100 Box Jumps 100 Kettlebell Swings (#24/16) 400m Farmer carry (#20/15) *you may do the box jumps and kettlebell swings in any order and may
Thursday - 240316
Strength: Hang Clean - 15min to find RM1 Metcon: AMRAP in 16min: 12 Plate G2OH (#20/15) 8 Burpees 3 Ring Muscle-ups / 6 Chest-to-bar