Thursday - 031215
Strength: Weighted Chinups 6-6-6-6 Metcon: 10 Rounds for time: 3 HSPU 6 Power Cleans (#50/35) 3 Front Squats (#50/35)
Wednesday - 021215
Skill: Double Unders - 15min practice Metcon: For time: 28 Overhead Squats (#40/30) 28 Burpees 28 Kettlebell Swings (#24/16) 28 Rollups 28 Sumo-Deadlift High Pull (#40/30) 28 Ring Dips 28 V-ups
Tuesday - 011215
Strength: Front Squat 5x2 Metcon: AMRAP in 20min of: 10 DB Snatch (#25/15) 20 Jumping Pullups 30 Double Unders
Monday - 301115
Skill: Hand Stand practice 15min, rest as needed Metcon: 21-15-9 DeadLifts (#100/60) Box Jumps
Sunday - 291115
Strength/Skill: Hang Power Snatch 6x2 Metcon: AMRAP in 12min of: 25 Wallballs (#10/6) 50 Double Unders 5 Muscle Ups
Saturday - 281115
Strength: Power Clean 3-3-2-2-1 Metcon: 6 Rounds for time: 7 Toes-to-bar 5 Hang Power-Clean and Jerk (#60/40) 7 Burpees Cash-out: 50 Hollow body rocks 50 Superman rocks
Friday - 271115
Skill: Split Jerk Metcon: AMRAP in 3min of Thrusters (#43/30) AMRAP in 3min of Burpees over the bar AMRAP in 3min of Sumo-Deadlift High Pull AMRAP in 3min of DB Situps (#20/10) Score = total reps.
Thursday - 261115
Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squat (#43/30) Cash-out: 1min hang on the pullup bar 40 V-ups
Wednesday - 251115
Strength: 15min to find RM3 Back Squat Metcon: 3 Rounds for time: 12 Pullups 12 Pushups 12 Air-Squats 12 Box Jumps 12 Kettlebell Swings (#32/20)
Tuesday - 241115
Tests: one set of each: 1. max unbroken strict pullups 2. max unbroken pushups 3. max burpees in 2min Skill: Power Snatch Metcon: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Power Snatch (#40/30)
Monday - 231115
Skill: Box Jump for height - 12min to find highest jump Metcon: AMRAP in 8min: 12 DeadLifts (#80/50) 21 Situps Cash-out: 5 Rounds: 30sec hollow body hold 30sec handstand hold
Sunday - 221115
Skill/Strength: Hang Clean 2-2-2-2-2 Metcon: In Pairs for time: 10 Synchronized Burpees 150 Kettlebell Swings (#24/16) 10 Synchronized Burpees 150 Hang Power Cleans (#43/30) 10 Synchronized Burpees
Saturday - 211115
Skill: Accumulate 2min in an L-Sit. *every break perform 7 Burpees Metcon: 3 Rounds: 32-24-16 Wallballs (#10/6) 20 DB Snatch (#25/15) Run 400m
Friday - 201115
Skill: Double Unders Strength: Barbell Lunges 3 sets of 6 reps each leg Metcon: 8 rounds: Run 200m 30 Double Unders Rest 1:1
Thursday - 191115
Skill: Pistols Metcon: In Pairs, AMRAP in 20min of: 5 Pullups 3 Power Cleans (#70/45) 5 Clapping Pushups
Wednesday - 181115
Strength: 15min to find a heavy 3-rep touch and go Push-Jerk Metcon: 4 Rounds for time: 20 Knees-to-elbows 10 Push-Press #50/35 20 Lateral Jumps