Tuesday - 171115
Strength: Weighted Push-ups 5-5-5-5-5 Metcon: AMRAP in 7min of: 8 DB Hang Power Cleans #20/10 16 Wallballs 24 Double Unders Cash-out: In Pairs, accumulate 150 Hollow body rocks Partner A: Works Partner B: Single Unders
Monday - 161115
Strength: Thrusters 21-15-10-6-3-1 reps. Rest as needed between sets. Increase load after each set. Metcon: AMRAP in 11min of: 3 Bar Muscle-ups 6 HSPU 9 Box Jumps
Sunday - 151115
Strength: Weighted Ring Dips 3-3-3-3 Metcon: For time: 40 DeadLifts 10 Burpees over the bar 30 Hang Power Cleans 10 Burpees over the bar 20 Front Squats 10 Burpees over the bar 10 Jerks 10 Burpees over the bar RX=50/35kg
Saturday - 141115
Strength: DeadLift 5-5-3-3-1 Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups
Friday - 131115
Skill: With a running clock for 12min: 1st min: L-sit hold 2nd min: Handstand hold 3rd min: Pullup bar hang Metcon: For time: 40 Pushups 40 Sumo-Deadlift high pull (#40/20) 40 Box Jumps 40 Burpees
Thursday - 121115
Strength: Power Clean 2-2-2-2-2 Metcon: 3 Rounds for time: 12 One arm DB thrusters #25/15 (Right) 12 One arm DB thrusters (Left) 50 Double Unders
Wednesday - 111115
Strength: Push-Press 8-6-4-2 Metcon: AMRAP in 12min: 6 Toes-to-bar 9 Box Jumps 12 Kettlebell Swings (#24/16) when the amrap ends Run 400m with the kettlebell for time.
Tuesday - 101115
Strength/Skill: Snatch Grip Deadlift Snatch Pull Snatch 1+1+1 for 6 sets Metcon: 2 Rounds for time: Run 400m 20 C2B Pullups Run 200m 40 Wallballs (#10/6)
Monday - 091115
Skill: Double Unders Strength: Back Squat 5-5-5 Metcon: 6 rounds for total reps: 30sec Plate G2OH (#20/15) 30sec Plate Overhead Lunges 30sec Burpees on plate 30sec Rest
Sunday - 081115
Skill: HSPU Metcon: 5 Rounds for time: 7 Deadlifts (#100/60) 30 Air Squats 7 Strict HSPU
Saturday - 071115
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: 21-15-9 Front Squat (#60/40) 15-12-9 Push Jerk (#60/40) 20 Double Unders between rounds. Black Pandas: Posted at facebook group.
Friday - 061115
Skill: Pistols Metcon: 6 Rounds for time: 6 Pistols 10 Kettlebell Swings #24/16 14 Situps
Thursday - 051115
Strength: Weighted Chest-to-bar 3-3-3-2-2-2 Metcon: AMRAP in 20min of: 10 Plate G2OH (#20/15) 15 Knees-to-elbows 20 Double Unders
Wednesday - 041115
Strength: 6 sets for load: Clean Pull + Clean (1+1) Metcon: For time: 30 Hang Power Cleans #50/35 1 Round of cindy 20 Hang Power Cleans 2 Rounds of cindy 10 Hang Power Cleans 3 Rounds of cindy 15min time-cap *Round of cindy: 5 pullups, 10 pushups, 15 squats
Tuesday - 031115
Strength: Snatch Balance 3-3-3-2-2-1 Metcon: For time: 21-15-9 reps of Overhead Squat #45/30 Clapping Pushups *EMOM - 3 Burpees Cash-out: 3 Rounds for quality: 20s handstand hold 20s pullup hang 20s L-sit/plank
Monday - 021115
Skill: Kettlebell Clean Metcon: 3 Rounds for time: Run 400m 30 Box Jumps 20 Kettlebell C&J (#24/16)