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
Thursday - 040216
Strength: 15min for max load: Front Squat + Push Jerk (2+1) rest 60-90sec between attempts Metcon: For time: 10 Power Cleans (#60/40) 30 Wallballs (#10/6) 50 Double Unders 30 Wallballs 10 Power Cleans
Wednesday - 030216
Strength: 5 sets: 5 Weighted Pullups 5 Weighted Pushups alternating Metcon: AMRAP in 20min: Run 200m 20m Walking Lunges 15 Kettlebell Swings (#24/16) 10 Rollups
Tuesday - 020216
Skill: Pistol Squat Metcon: For total reps: Tabata Clean & Jerk (#40/30) Run 800m Tabata Pistols Run 800m Tabata Burpees
Monday - 010216
Strength: Overhead Squat 5-5-5 (slow and controlled on the way down) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Power Cleans (#60/40) 7 Strict HSPU
Sunday - 310116
Strength: DeadLift 5-5-5-3-3 Metcon: For Time: 42-30-18 Wall Ball (#10/6) Toes-to-Bar
Saturday - 300116
Strength: Back Squat 5-5-5-5-5 30sec handstand hold/shoulder taps after each set Metcon: AMRAP in 12min: 2-4-6-8-10-12.... etc adding 2 reps each round L-Pullups Burpee Box-Jumps
Friday - 290116
Skill: Toes-to-bar Metcon: 4 Rounds for time: Run 400m 20 Hand Release Pushups 20 Kettlebell Swings (#24/16)
Thursday - 280116
Skill: Squat Clean Metcon: "Elizabeth" 21-15-9 reps of: Squat Cleans (#62/43) Ring Dips