Monday - 021115
Skill: Kettlebell Clean Metcon: 3 Rounds for time: Run 400m 30 Box Jumps 20 Kettlebell C&J (#24/16)
Sunday - 011115
Strength: 12min for load: Clean + Push-Press (1+2) Metcon: For time: 200m Farmers carry (#25/15) then: 4 Rounds for time: 10 Front Squats (#60/40) 10 HSPU 10 Wallballs then 200m Farmers carry (#25/15)
Saturday - 311015
Strength: Back Squat 5-5-5 Metcon: In Pairs: AMRAP in 2min of: Hang Squat Cleans (#60/40) AMRAP in 2min of: Pushups AMRAP in 2min of: Strict Pullups AMRAP in 2min of: Synchronized Burpees *Rest 30sec between amraps
Friday - 301015
Skill: Kipping Pullups Metcon: For time: 300 Double Unders 50 Kettlebell Swings (#24/16) 30 Ring Dips
Thursday - 291015
Strength: Press 5-5-3-3-3 Metcon: AMRAP in 16min of: 6 Deadlifts (#80/50) 8 Wallballs 10 V-Ups
Wednesday - 281015
Strength: 15min to find RM3 Thrusters Metcon: 5 Rounds for time: 20 Double Unders 10 Pullups 10 S2OH (#45/30)
Tuesday - 271015
Strength/Skill: Every 2min for 12min (6sets): 2 Power Snatch 2 Overhead Squats add weight after a successfull set Metcon: For total reps: In front of a running clock for 12 minutes: 1min Box Jumps 1min Sumo-Deadlift High pull 2min Box Jumps 2min Sumo-Deadlift High pull 3min Box Jumps 3min
Monday - 261015
Skill: HSPU Metcon: For time: 15-12-9 HSPU 9-6-3 Power Cleans (#80/55) 3-2-1 Ring Muscle-ups
Sunday - 251015
Strength: Box Squat 5-3-3-3-2 Metcon: 2 Rounds For time: 32 Lunges w/Kb overhead #24/16 (alt arms) 32 Hand-Release Pushups 32 Box Jumps Run 800m
Saturday - 241015
Strength: Paused Push-Jerk 3-3-3-3-3-3 2sec pause at the dip Metcon: AMRAP in 8min of: 8 DB Hang Power-Cleans (@25/15) 8 Toes-to-bar 8 Plate Burpees
Friday - 231015
Strength: Push-Press 8-8-8-8 Metcon: 5 Rounds for time: 20 Bulgarian Split Squats w/KB (#32/24) 12 DeadLifts (#80/50) Run 200m
Thursday - 221015
Skill: HSPU Metcon: In Pairs: 30min amrap: 10 HSPU 20 Burpees 30 Kettlebell Swings (#32/24) 40 Goblet Lunges (#32/24) *only one partner works at a time
Wednesday - 211015
Skill: L-Sit hold - 5 sets of max effort, rest 2m between attempts Metcon: 5 Rounds: 3min amrap, 1min rest: 5 Power Cleans (#50/35) 3 Front Squats 1 Press
Tuesday - 201015
Strength: Split Jerk (from the rack) 2-2-2-2-2 Metcon: 4 Rounds for time: 50 Double Unders 30 WallBalls 10 SDHP (#50/35)
Monday - 191015
Skill: Snatch Metcon: For time: Run 400m 18 Snatches (#50/35) Run 400m 12 Snatches Run 400m 6 Snatches
Sunday - 181015
Strength: Overhead Squat - 15min to find RM2 Metcon: 21-15-9 reps of: Hang Squat Cleans (#45/30) Pullups