Sunday - 280216
Strength: Snatch - 15min work to a heavy lift Metcon: AMRAP in 15min: 3-6-9-12-15-18.... etc adding 3 reps every round Kettlebell Swings (#24/16) Toes-to-bar L-Sit hold (seconds)
Saturday - 270216
Open Workout 16.1: Rx' (20:00, Black Pandas only): Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge (#43/30) 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Scaled (17,18,19): Complete as many rounds and reps as possible
Friday - 260216
Strength: Front Squat 3-3-3 Metcon: For time, AFAP, 15-12-9: Hang Power Cleans (#70/45) Burpees over-the-bar *10min time cap Cash-out: EMOM for 12m: Minute 1 – 20s Overhead Squat Hold (#20/15) Minute 2 – 15 Situps Minute 3 – 7 Strict Pullups
Thursday - 250216
Skill: 7 Rounds 20sec L-Sit Hold 3 High Box Jumps (You choose the height) Metcon: AMRAP in 20min: Run 200m 25 Wallballs 12 Power Cleans (#52/35)
Wednesday - 240216
Skill: Double/Tripple Unders Metcon: 5 Rounds for time: 20 Double Unders 15 Kettlebell Swings (#24/16) 10 Burpees 5 Chest-to-bar Pullups
Tuesday - 230216
Skill: Kipping Toes-to-bar efficiency Metcon: 3 Rounds for time: 50 Air-Squats 7 Strict Ring Dips 10 DB Snatch (#25/15)
Monday - 220216
Skill: Hang Power-Clean back to basics Metcon: Every 90sec for 15min: 3 BB Complex (DeadLift + Hang Power-Clean + Front Squat + Push-Jerk) Rx' = #70/45 Cash-out: Plank - max hold for time
Sunday - 210216
Strength: Back Squat 5-5-5 Push-Jerk 3-3-3 Metcon: For time: "Annie" 50-40-30-20-10 Double Unders Situps Rest 5min "Reversed Annie" 10-20-30-40-50 Double Unders Situps
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)