Monday - 100815
Strength: EMOM for 10min: 3 High Hang Power-Cleans *increase weight between sets if possible Metcon: 3 Rounds for time: 25 WallBall Shots (#10/6) 10 Power Cleans (#60/40)
Sunday - 090815
Metcon: "Barbara" 5 Rounds for time: 20 Pullups 30 Pushups 40 Sit-ups 50 Squats Rest 3min
Saturday - 080815
Strength: Clean 3-3-3 Metcon: 30-20-10 reps of: Weighted Step-ups (#30/15) Toes-to-bar
Friday - 070815
Skill: Hand Stand hold 5 sets for max time Strength: DeadLift 5-5-5 Metcon: AMRAP in 10min: 15 Hand-Release Pushups 9 Box jumps 15 SDHP (#45/32)
Thursday - 060815
Strength: Overhead Squat 3-3-3 Snatch Balance 2-2-2 Metcon: For time: 21 Front Squats (#50/35) 50 Double Unders 21 Push Press 50 Double Unders 21 Hang Power Cleans 50 Double Unders
Wednesday - 050815
Strength: Deficit HSPU 3-3-2-2-2 Metcon: 5 Rounds, rest 1min between rounds: AMRAP in 3min of: 6 Kettlebell swings (#32/16) 4 Goblet lunges 2 Burpees
Tuesday - 040815
Strength: Thrusters 3-3-2-2-1-1 (From the rack!) Metcon: 3 Rounds for time: 35 Wallball Shots (#10/6) 6 Bar muscle ups
Monday - 030815
Skill: Hang Power Snatch Metcon: For time: 15-12-9-6-3 Hang Power Snatch (#50/35) 50-40-30-20-10 Situps
Sunday - 020815
Skill: Double Unders Metcon: In teams of 3 for time: 120 DeadLifts (#80/50) 60 Box Jump-overs 120 Wallball Passes (#10/6) *one member works at a time except for the wallballs where all three participate
Saturday - 010815
Strength: Push-Press 5-5-5-5-5 Metcon: 8 Rounds for time: 20 Double Unders 10 Lunges w/kb overhead (#24/16) 5 Chest-to-bar
Friday - 310715
Skill: HSPU Metcon: "JT" 21-15-9 reps, for time: HSPU Ring Dips Push-ups
Thursday - 300715
Strength: Paused Back Squat (3sec) 3-3-2-2-2 Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18 etc. Power cleans (#60/40) Toes-to-bar
Wednesday - 290715
Strength: DeadLift 5-5-3-3-3 max L-Sit hold between the sets Metcon: AMRAP in 15min of: 15 Push-Jerks (#43/30) 30 Squats
Tuesday - 280715
Skill: Hand Stand Strength: Weighted Chin-ups 2-2-2-2-2 Metcon: 2 Rounds for time: Run 800m 30 Walking Lunges 50 Double Unders WebRep סך כל הרייטינג
Monday - 270715
Strength: 15min to find RM1 of: Clean Metcon: For time: 27 Kettlebell Swings (#24/16) 27 Overhead Squats (#40/20) 27 Burpees 27 Overhead Squats 27 Kettlebell Swings
Sunday - 260715
Strength: Front Squat 2-2-2-2-2 Metcon: 5 Rounds for max reps: 1min WallBalls 1min V-Ups 1min Pushups 1min Rest