Saturday - 200216
Skill: Ring Muscle-up Metcon: In teams of 2 for time: 30 Thrusters (#70/45) - Partner HS Hold 60 HSPU - Partner Front Rack Hold 90 Toes-to-bar - Partner DL Hold *Every 6min - Run 200m together
Friday - 190216
Speed: Snatch Balance 3-3-3-3-3 pause 2sec at the bottom of the squat Metcon: 5 Rounds: AMRAP in 3min: 20 Double Unders 12 SDHP (#40/30) 5 HSPU Rest 1min between rounds
Thursday - 180216
Skill: Handstand work for 15min Metcon: In pairs, i-go-you-go for 22min: 5 Ring Dips 5 Box Jump Overs 5 DeadLifts (#100/60)
Wednesday - 170216
Skill: Overhead Squat back to basics Metcon: 3 Rounds for time of: 10 Overhead Squats (#60/40) 50 Double Unders Cash-out: 2 Rounds for max holding time: max hold chin-over-bar max hold on top of the rings (locked elbows) max handstand hold nose-to-wall
Tuesday - 160216
Strength: E2MOM 10m (5sets): 5 Strict C2B + 3 Power Cleans Increase weight for the powercleans every set if possible Metcon: For time: 3-6-9-12-15 One-arm DB Thrusters (each hand) (#25/15) Box Jumps Cash-Out: 10 Rounds for quality: 20sec Hollow body hold 20sec Superman hold
Monday - 150216
Skill: Kipping Pullups Metcon: For time: 30 Shoulder to Overhead (#60/40) 20 Front Squats (#60/40) 10 Front Rack Lunges (#60/40) ** Every time you drop the bar - 15 Burpees
Sunday - 140216
Strength: 12min to find heaviest 1-rep Snatch for today. Metcon: With a partner, AMRAP in 25min: 50 Hand-Release Pushups 80 Kettlebell Swings (#24/16) 200 meter Farmers Carry (#20/10)
Saturday - 130216
Strength: Front Squat 7x2 (increase weight between sets) Metcon Open 11.5 Workout: As Many Reps as Possible in 20 minutes 5 Power Cleans (#65/47.5) 10 Toes-To-Bars 15 Wall Balls (#10/6)
Friday - 120216
Power: Box Jump for height - 12min work Strength: EMOM 12min: Even: 5 Snatch grip deadlifts Odd: 5 Strict Ring Dips/Box Dips Metcon: AMRAP in 9min of the ladder: 3-6-9-12-15 etc... Clean & Jerks (#60/40) Burpees
Thursday - 110216
Strength: 12min to build a heavy 1-rep Clean and Jerk. Metcon: 3 Rounds for time: 24 Wallballs (#10/6) Run 800m 12 Pullups
Wednesday - 100216
Skill: 3 Rounds: 2min Double Unders practice 1min max Hollow body hold Metcon: For time: 27-21-15 DeadLifts (#45/30) Air Squats Immediately into: 21-15-9 Power Cleans (#45/30) Pushups Immediately into: 15-9-3 Push Jerks (#45/30) Burpees over-the-bar
Tuesday - 090216
Skill: Power Snatch Strength: Tempo Back Squats (4sec down, SPEED on the way up) 3-3-3-3-3 Metcon: AMRAP in 10min: 20 Box Jumps 10 HSPU
Monday - 080216
Skill: Ring Dips (strict and kipping) Metcon: AMRAP in 12min: 5 Front Squats (#60/40) 8 Knees-to-elbows Cash-out: For time: Farmer Carry (DB/KB) up the stairs and back to the box, as heavy as you can go write down the weight used and time on the leaderboard and on
Sunday - 070216
Strength: Push Press 5x5 (work on cycling) Metcon: In Teams of 2: 100 Double Unders 60 Deadlifts (#90/50) 60 DB Situps (#20/10) 40 Deadlifts 40 DB Situps 20 Deadlifts 20 DB Situps
Saturday - 060216
Strength: Bulgarian Split Squats 4x6 (3 each leg) Metcon: 3 RFT: Run 400m 50 Situps 10 HSPU 5 Squat Cleans (#70/45)
Friday - 050216
Skill: Bar Muscle-ups progressions Metcon: AMRAP in 13min: 4 Bar Muscle-ups 6 Push-Jerks (#50/35) 8 Box Jumps Cash-out: 3 Rounds: 20s Hollow body rocks 20s max Pushups 20s rest