Friday - 110915
Skill: EMOM 12min: Even: Double Unders practice Odd: Plank Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Hang Power Cleans (#60/40) Box Jumps
Thursday - 100915
Speed: Snatch Balance 3-3-3-3-3 Metcon: AMRAP in 15min of: 5 Overhead Squats (#60/40) 5 Burpees over the bar
Wednesday - 090915
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 16min of: 40 Double Unders 20 Pushups 10 DeadLifts (#100/60)
Tuesday - 080915
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: Run 800m 60 Dumbbell Snatch (#15/10) 40 Front Rack DB Squat 20 Toes-to-bar
Monday - 070915
Skill: Power Clean Metcon: 3 Rounds For time: 50 Situps 20 Power Cleans (#60/40)
Sunday - 060915
Skill: Double Unders Metcon: For time: 21-15-9 reps of: WallBalls (#10/6) Box Jumps Pullups
Saturday - 050915
Skill: 12min Hand Stand variations practice Metcon: 5 Rounds for time: 3 Cleans (#80/60, Go heavy!) 6 HSPU 9 Burpees
Friday - 040915
Strength: Weighted Ring Dips - 12min to find RM2 Metcon: For time: 50 Double Unders then: 6 Rounds of: 12 Toes-to-bar 12 Plate G2OH Then 50 Double Unders
Thursday - 030915
Skill: Pistols Metcon: "Mary" Complete as many rounds as possible in 20min of: 5 HSPU 10 Pistols 15 Pullups
Wednesday - 020915
Strength: Front Squat 3-3-3 Metcon: For time: 25 Power Cleans (#60/40) Run 200m 50 DeadLifts (#60/40) Run 200m 25 Push-Jerks (#60/40) Run 200m
Tuesday 010915
Skill/Strength: Snatch 3-3-2-2-1-1 Metcon: AMRAP in 8min: 4 Power Snatches (#60/40) 6 Burpees 8 Jumping Lunges
Monday - 310815
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: For time, 21-15-9 reps of: Overhead Squat (#45/30) Box Jumps Knees-to-elbows 1min Plank hold
Sunday - 300815
Strength: Press 3-3-3-3-3 Metcon: 3 Rounds for time: 28 Kettlebell Swings (#32/20) 14 Hang Squat Cleans (#50/35) 7 Ring Dips
Saturday - 290815
Strength: Clean & Jerk - 12min to find 1RM Metcon: AMRAP in 25min of: Run 400m 20m Burpee broad jump 50 Air-Squats
Friday - 280815
Skill: Hand Stand practice Metcon: 5 Rounds for quality: 6 L-Pullups 5 Deadlifts (#120/80) 4 Deficit HSPU try to complete each round unbroken if possible but rest as needed between rounds!
Thursday - 270815
Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs, 80-40-20-10 reps for time: Hand Release Pushups V-Ups Run 400m (together)