Wednesday - 270116
Strength: 6 sets: Press + Push-Press + Push-Jerk (1+1+1) go as heavy as your press allows Metcon: For time: 80-60-40-20 Double Unders 10-10-10-10 Thrusters (#50/35)
Tuesday - 260116
Strength: 5 Sets: 5-8 Strict Chest2bar choose a number of reps that you can manage for all 5 sets rest 60sec between Metcon: Teams of 2: 2 Rounds 100 OH Plate Lunges (#20/15) 50 Power Cleans (#60/40)
Monday - 250116
Strength: Push Jerk 3-3-2-2-1 Metcon: 3 Rounds for reps: 2min Wallballs (#10/6) 2min DB Situps (#20/10) 1min 1-arm DB Hang PowerClean & Jerk, alternating (#20/10) 1min REST
Sunday - 240116
Skill: Kipping HSPU Metcon: For time: -40 Burpees 10-9-8-7-6-5-4-3-2-1 HSPU Goblet Squat (#32/20) -40 Burpees
Saturday - 230116
Strength: Weighted Dips 3-3-3-2-2 Metcon: 3 Rounds for time: 20 OHS (#45/32) 20 SDHP (#45/32) 20 Box Jumps
Friday - 220116
Skill: Single/Double/Tripple Unders Metcon: In Pairs: AMRAP in 20min: 6 S2OH (#70/40) 9 V-Ups 12 DeadLifts (#70/40) Partner A: Run 400m Partner B: Work Switch every run
Thursday - 210116
Strength: 15min to find RM2 Thruster (from rack) Metcon: AMRAP in 18min of: 15 Wallballs 20 Situps 25 Lunges 30 Double Unders
Wednesday - 200116
Strength: 6 sets: Hang Clean + High Hang Clean (1+1) Metcon: For time: 21-15-9-15-21 DB Snatch, alternating (#25/10) Box Jumps
Tuesday - 180116
Skill: Double Unders practice 8min Kipping Efficiency practice 8min Metcon: For time: Run 800m 30 Toes-to-bar 30 Front Squats (#60/40) 30 Kettlebell Swings (#32/20) Run 800m
Monday - 180116
Skill: Power Snatch Metcon: In Pairs for time: 14 Rounds (7 each, i-go-you-go): 5 Power Snatch (#45/30) 5 Burpees over the bar Cash-out: accumulate 90sec hanging on a pullup bar
Sunday - 170116
Strength: DeadLift 5-5-5 Metcon "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Squats
Saturday - 160116
Skill: 12min EMOM: Even: max Hollow body rocks Odd: max Shoulder taps/handstand hold Metcon: For time: 100 Hang Squat Cleans (#50/35) every time the bar touches the ground - perform 1 wall climb and 10 Situps
Friday - 150116
Strength: 15min: work to a heavy complex of Power Clean + Front Squat + Push Press (1+2+3) Metcon: 2 Rounds for time: Run 400m 50 WallBalls (#10/6) Run 200m 25 Pullups
Thursday - 140116
Strength: Back Squat 2-2-2-2-2 (pause 3sec at the bottom) Metcon: For time: 50-40-30-20-10 Double Unders 10 HSPU 10 Toes-to-bar
Wednesday - 130116
Skill: Hang Power Snatch Metcon: -AMRAP in 5min: 5 Hang Power Snatches 20 Air-Squats -AMRAP in 5min: 5 Hang Power Snatches 20 Sit-ups -AMRAP in 5min: 5 Hang Power Snatches 20 Pushups Rx' - #43/30 No rest between amraps.
Tuesday - 120116
Strength: Romanian DeadLift 5-5-5 Clean 1-1-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Box Jumps Burpees Rollups