Wednesday - 230316
Metcon: For time: Run 400m 40 Kettlebell Swings (#24/16) Run 200m 20 Thrusters (#40/30) Run 400m 40 V-ups Run 200m 20 Toes-to-bar Cash-out: Grip strength - accumulate 120sec of Pinch Grip Plate hold (two hands) (#20/15)
Tuesday - 220316
Skill: 5 sets for quality: 20sec L-Sit hold 20sec Superman rocks 20sec Arch to hollow kips Metcon: For time: 3-6-9-12-15 reps of: Overhead Squat (#60/40) Strict Handstand Push-Ups
Monday - 210316
Skill: Sumo Deadlift High Pull Metcon: In Pairs, I-go-you-go 10 rounds for time (5 each): 21 Sumo Deadlift High-Pull (#40/25) 15 Jump Squats 9 Burpee-Pullups
Sunday - 200316
Strength: 7 sets for load (from the rack): 2 Push-Press + 2 Front Squats + 2 Push-Jerks Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Hang Power-Cleans (#60/40) Box Jumps Double Unders (stays at 10)
Saturday - 190316
Metcon: Scaled 16.4 variation: As many reps as possible in 13min of: 55 DeadLifts (#60/40) 55 Wallball Shots (#10/6) Run 400m 55 Hand-Release Pushups
Friday - 180316
Strength: Push-Jerk, 10min to find RM2 Skill: Pistols Metcon: For time, 25-20-15-10-5 reps of: Pistols Push-ups Sit-ups Kettlebell Swings (#24/16)
Thursday - 170316
Strength: Behind-the-neck push press 1-1-1 Snatch balance 1-1-1 Metcon: AMRAP in 8min: 5 Hang Power Snatches (#40/30) 10 Back Squats (#40/30) 10 Burpees over the Bar
Wednesday - 160316
Strength/Skill: Squat Clean 3-3-3 (Touch and Go) Metcon: 3 Rounds for reps: 1min Wallballs (#10/6) 1min Hang Power Cleans (#40/30) 1min V-ups Run 200m *Rest 2min after each run before going into the next round *try to maintain first round's rep count *don't
Tuesday - 150316
Skill: Jump Rope benchmarks (choose 1 according to your current level): 100 Unbroken Single Unders 50 Unbroken Double Unders 15 Unbroken Tripple Unders 10min cap Metcon: In teams of 3 for time: 150 DB Thrusters (#20/10) 150 Pullups *one partner must always do burpees *one partner works *one partner
Monday - 140316
Strength: 12min to find RM3 DeadLift Keep good form! Metcon: "Betty" 5 Rounds for time: 12 Push Press (#62/43) 20 Box Jumps
Sunday - 130316
Strength: Back Squat 5-5-5 Metcon: 5 Rounds for time: Run 400m 20 Pushups 20 Situps
Saturday - 120316
Skill: Power Snatch Metcon: Open 16.3: Rx: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (#35/25) 3 bar muscle-ups Scaled: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (#20/15) 5 jumping chest-to-bar pull-ups
Friday - 110316
Skill: Bar Muscle-ups Strength: 10min build to a heavy complex of: 1 Hang Squat Snatch + 2 OHS Metcon: 3 Rounds, AFAP: 7 Hang Squat Snatch (#50/35) 5 Bar Muscle-ups 3 Wall Climbs 15min time cap
Thursday - 100316
Skill: 8 Rounds: 30sec Pistols practice 30sec Handstand hold Metcon: AMRAP in 16min of the ladder: 2-4-6-8-10-12.... adding 2 reps every round of: S2OH (#60/40) Burpees over-the-bar Pistols
Wednesday - 090316
Strength: Overhead Squat 3-3-3-2-1 3-7 C2B (Strict) between sets Metcon: For time: 18-15-12-9-6 reps of: Power Clean (#50/35) Wallballs 25 Double Unders (stays 25)
Tuesday - 080316
Skill: 3 Rounds for quality: 15 DB Situps 20sec Hollow body hold 20sec Hollow body rocks Metcon: AMRAP in 20min of "Helen": Run 400m 21 Kettlebell Swings 12 Pullups