Wednesday - 290616
Skills: Practice today's KB drills. work on efficiency. Metcon: For time: 15-12-9 Double KB Front Rack Lunges (#24/16) Burpees 15-12-9 Double KB Russian Swings (#24/16) Box Jumps 15-12-9 Double KB S2OH (#24/16) Weighted Situps
Tuesday - 280616
Strength: Push-Press 5-4-3-2-1 Max set of unbroken Pushups after each set Increase weight every set if possible Metcon: AMRAP in 15min of the ladder: 3-5-7-9-11 etc... Squat Cleans (#60/40) V-ups
Monday - 270616
Strength: 5 sets for max load: Power Clean + Push-Jerk + Front Squat (2+2+2) Metcon: For Time: 800m Run 80 Wall balls (#10/6) 40 Burpees 20 Deadlifts (#100/60) 800m Run
Sunday - 260616
Metcon: "Fight Gone Bad" In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. Total of 3 rounds. The stations are: 1. Wall-ball shots (#10/6) 2. Sumo deadlift high pulls
Saturday - 250616
Strength: Weighted Step-ups 6-6-6-6 (each leg) Metcon: 5 Rounds for time: 21 Double Unders 15 Hand-Release Pushups 9 Roll-ups 3 Bear Complex (#60/40)
Friday - 240616
Core Strength: EMOM, for 12min: A. GHD Back ext. 6-10reps B. Hollow Body Rocks 8-12 reps C. Rest Metcon: AMRAP in 12min: 9 DB Deadlifts 6 DB Hang-Powercleans 3 DB S2OH Rx: #20/15
Thursday 230616
Skill: Snatch Strength: Snatch 1-1-1-1-1 (beginners practice technique) Metcon: For time: 45 Box jumps 45 Overhead Squats (#40/30) 45 Kettlebell Swings (#32/20) Split reps as you like and in any order
Wednesday - 220616
Skill: Single/Double/Tripple Unders practice for 12min Metcon: AMRAP in 18min of the ladder: 10 SDHP (#40/30) 10 Medball Clean (#10/6) 10-20-30-40-50.... Double Unders *sdhp and medball cleans stays the same, DUs start at 10 and increased by 10reps each new round
Tuesday - 210616
Power: Broad Jump - 3 attempts to set best jump Metcon: 3 Rounds for time: 50 Air Squats 35 Plate G2OH (#20/15) Run 800m
Monday - 200616
Skill/Strength: Power Clean 3-3-3-3-3 Metcon: In pairs, i-go-you-go AMRAP 20min: 5 Front Squats (#60/40) 5 Jerks (#60/40) 10 Hand-Release Pushups
Sunday - 190616
Skill: L-sit on boxes - accumulate 3min Metcon: For time: Run 800m 32 Clusters (#40/30) 64 Russian KB Swings (#24/16) 96 Double Unders
Saturday - 180616
Strength: High hang clean 3-3-3-3-3 Metcon: 27-21-15-9-3 reps of: Deadlifts (#60/40) Over the bar Burpees
Friday - 170616
Skill: Tabata Hollow body hold + superman hold Metcon: 3 Rounds For time: 30 Wallball shots (#10/6) Run up and down the stairs with the wb
Thursday - 160616
Skill: Hang Power Snatch Metcon: AMRAP in 8min: 3 Hang Power Snatches (#50/35) 6 Pistols 9 Situps Immediately into: 6min to find max C&J
Wednesday - 150616
Speed: Snatch Balance 2-2-2-2-2 Metcon: 4 Rounds for time: 15 Overhead Squats (#40/30) 6 Man makers (Demo) 8 Lunges (any way, with the bar) (#40/30)
Tuesday - 140616
Strength: Bent-over Row 5-5-5 Metcon: Annie are you ok? 50-40-30-20-10 Double Unders Situps Pushups