Wednesday - 260815
Skill: Double Unders practice 10min Metcon: AMRAP in 20min: 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift High-pull Rx': #43/30
Tuesday - 250815
Strength: 5 Sets for load: Push Press + Push Jerk (1+2) Metcon: 5 Rounds for time: 15 K2E 15 Burpees
Monday - 240815
Strength: DeadLift 5-5-5 Metcon: Karennie: For time: 50-40-30-20-10 WallBalls (#10/6) Double Unders Situps
Sunday - 230815
Strength: Hang Power-Clean 2-2-2 Hang Clean 1-1-1 Metcon: AMRAP in 10min of the ladder: 2-4-6-8-10-12.... Front Rack Lunges (#50/35) HSPU
Saturday - 220815
Skill: Ring Muscle-ups Metcon: 3 Rounds for time: 5 Muscle-ups 10 Hang Power-Cleans (#60/40) Run 400m
Friday - 210815
Strength: 15min to find RM3 for: Sumo-Deadlift high pull Metcon: 3min Max Burpees rest 1.5min 3min Max Squats rest 1.5min 3min Max Pushups rest 1.5min 3min Max Kettlebell Swings (#24/16)
Thursday - 200815
Skill: Tabata HandStand hold/Hollow body hold (alternating rounds) Metcon: For time: 50 Wallballs 50 Toes-to-bar Run 800m Rest 1min and then: 7min to build a heavy 1 rep Cluster
Wednesday - 190815
Strength: Stiff-leg DeadLift 3x10 Metcon: AMRAP in 12min: 5 Front Squats (#60/40) 20 Double Unders 5 HSPU 20 Double Unders
Tuesday - 180815
Skill: L-Sit hold- 7 sets of max hold Metcon: "Betty" 5 Rounds for time of: 12 Push Press (#60/40) 20 Box Jumps
Monday - 170815
Skill: Kipping Pullups Metcon: For time- 22-16-10 reps of: Sumo-Deadlift High Pulls (#45/32) Pullups
Sunday - 160815
Strength: Power Clean - 15min to find RM1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 OHS (#50/35) 1-2-3-4-5-6-7-8-9-10 Burpee O.T.B
Saturday - 150815
Strength: Jerk 2-2-2-2-2 Metcon: In Pairs for time: 50 Pullups 50 Ring Dips 100 DeadLifts (#80/50) 100 Box Jumps
Friday - 140815
Skill: Dumbbell Snatch Metcon: AMRAP in 20min of: 10 Burpees 20 Dumbbell Snatch (#15/10) 30 Double-Unders
Thursday - 130815
Strength: Weighted Chinups 3-3-3-3-3 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)
Wednesday - 120815
Strength: Overhead Squat 3-2-2-2-1 Metcon: For time: Run 400m 40 Weighted Situps (#20/15) 15 HSPU Run 400m 30 Weighted Situps (#20/15) 10 HSPU Run 400m 20 Weighted Situps (#20/15) 5 HSPU
Tuesday - 110815
Skill: Hand Stand practice 12min. Metcon: In pairs, I-go-you-go: 6 Rounds each of: 4 Jerks 6 Front Squats 10 DeadLifts Rx': #75/45