Saturday – 261215
Strength: 4 supersets: max unbroken strict pullups max time hollow body hold Metcon: AMRAP in 20min: Run 200m 40m DB OH Walking Lunges (#25/15) 15 Toes-to-bar
Friday - 251215
Strength/Skill: 5 sets for max load: Power Clean + Hang Power Clean + Jerk (1+1+1) Metcon: For time: -Run 800m -then complete 3 rounds of: 21 Kettlebell Swings (#32/20) 15 Burpees 9 HSPU -then SPRINT 200m as fast as possible
Thursday - 241215
Skill: Double Unders Metcon: For time: 30 Thrusters, 90 Double Unders 20 Thrusters, 60 Double Unders 10 Thrusters, 30 Double Unders Rx': #40/30kg Cash-out: Tabata pullup-bar hang
Wednesday - 231215
Strength: Overhead Squat 5-3-1-3-5 Metcon: 5 Rounds for time: 15 HRPU 7 Hang Power-Cleans (#60/40) 3 Bar Muscle-ups
Tuesday - 221215
Strength: Weighted Pullups 5-5-5 DeadLift 5-5-5 Metcon: AMRAP in 8min: 2-4-6-8-10-12 etc.... Burpees Front Rack Lunges (#40/30)
Monday - 211215
Metcon: "Grace" 30 Clean and Jerks (#62/43) For time. Rest and mobilize for 10 min and then: "Annie" For time: 50-40-30-20-10 Double Unders Sit-ups
Sunday - 201215
Strength: Bent-Over Rows 5x5 Metcon: For time: Run 400m 30 HSPU 30 Toes-to-bar Run 400m 40 Push-ups 40 Box Jumps Run 400m 50 Squats 50 Situps Run 400m
Saturday - 191215
Strength: 6 sets to build up to a heavy 3-rep touch and go Thrusters Metcon: AMRAP 16min: 50 Double Unders 12 Pullups 12 Kettlebell Clean & Jerks (#24/16)
Friday - 181215
Skill: Turkish Get-up 6 sets of 3 reps each arm, raise weight if you can Metcon: 3 Rounds: Run 200m 12 Box Jumps Run 200m 12 DeadLifts (#100/60)
Thursday - 171215
Strength: Back Squat 5-5-5 Metcon: For total reps: Tabata Push Press (#35/25) Tabata Situps Tabata Sumo Deadlift High Pull (#35/25) Tabata Push-ups
Wednesday - 161215
Skill: 5 sets for quality: 10 Hollow body rocks 10 Superman rocks 3 Wall Climbs Metcon: “Death by Hang Clean and Jerk” (#60/40) Minute 1 – 1 Hang Clean and Jerk Minute 2 – 2 Hang Clean and Jerks Minute 3 – 3 Hang Clean and Jerks …… and so on until you
Tuesday - 151215
Skill/Strength: 8min build up to a heavy Hang Squat Snatch Metcon: In Pairs for time: 300 Wallball partner passes (3/2m distance) (#10/6) every time the ball hits the ground perform 5 pullups each
Monday - 141215
Skill: Kipping Pullups Metcon: AMRAP in 15min: 20 Air-Squats 12 Toes-to-bar 7 Box Jumps 3 Strict HSPU
Sunday - 131215
Strength: E2MOM for 14min (7 sets) 2 Hang Squat Cleans add weight for every successful set Metcon: 4 Rounds for time: 20 Dumbbell Snatches (#25/10) 20 Burpees
Saturday - 121215
Skill: 10min: Single/Double/Tripple Unders practice Metcon: 4 Rounds for reps: In 3min complete: 10 DeadLifts (#60/40) 8 Hang Power Cleans 6 S2OH With remaining time of each round: 1st round: amrap toes-to-bar 2nd round: amrap burpees over bar 3rd round: amrap hspu 4th round: amrap pullups
Friday - 111215
Skill: Bar Muscle-up Metcon: AMRAP in 13min: 3 Bar MU 12 Thrusters (#40/30) 25 Double Unders