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)
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