Tuesday - 090615
Strength: Thrusters 3-3-3-3-3 (work from a rack) Metcon: AMRAP in 8min: 20 Walking Lunges steps w/Plate overhead (#20/10) 10 Burpee on plate Cash-out: Tabata Hollow body rocks
Monday - 080615
Skill: Snatch Balance 3-3-3-1-1 Metcon: 3 Rounds for time: 50 Situps 20 SDHP (#43/30) 5 Muscle-ups
Sunday - 070615
Skill: Double Unders 10min practice. Metcon: 18-15-12-9-6 reps of: Hand-Release Pushups Squat Cleans (#50/35)
Saturday - 060615
Strength: Power Snatch 3-3-3-1-1-1 Metcon: 5 Rounds for time: 11 HSPU 11 Overhead Squat (#43/30) 11 Burpees
Friday - 050615
Strength: Front Squat 3-3-3 10 Ring Dips after each set Metcon: 10 Rounds for time: 5 Power Cleans (#60/40) 5 Toes-to-bar
Thursday - 040615
Skill: Kipping Pullups Metcon: For time, in teams of 3: 150 Abmat Situps 150 Pullups 150 Kettlebell Swings (#32/20) *Only one partner may work at a time*
Wednesday - 030615
Skills: Accumulate 3min in each of the following: L-Sit Hold Hand Stand Hold (face to wall) Pullup Bar Hang Metcon: 4 Rounds for time: Run 400m 21 Wallball shots (#10/6) 12 Push-Jerks (#60/40)
Tuesday - 020615
Strength: Clean 3-3-3 Metcon: Complete as many rounds as possible in 20min of: 5 Over-the-bar Burpees 10 DeadLifts (#80/55) 15 V-Ups WebRep סך כל הרייטינג
Monday - 010615
Strength: Front Squat 2-2-1-1-1 Metcon: For time: 30 Kettlebell Swings (#32/20) 30 HRPU 30 Situps 30 Box Jumps 30 Situps 30 HRPU 30 Kettlebell Swings (#32/20) WebRep סך כל הרייטינג
Sunday - 310515
Skill: 15min of skill practice - pick your weakness: Hand Stand (wall assisted/freestyle/walk) Single/Double/Tripple Unders Muscle-ups Metcon: Complete as many reps as possible in 8 minutes of: Shoulder Press (#50/35) Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps
Saturday - 300515
Skill: Bear Complex: (Demo) Power Clean Front Squat Push Press Back Squat BTN Push-Press Metcon: In teams of 2: Complete 3 rounds for time: 20 Bear Complex (#60/40) 10 Synchronized Burpees
Friday - 290515
Strength: Push-Press 3-3-3-3-3-3 Metcon: 3 Rounds for time: 15 Overhead Squats (#60/40) 25 Box Jumps 50 Situps
Thursday - 280515
Skill: Kettlebell Clean Metcon: 5 Rounds for total reps: 30sec Kettlebell Cleans (alt arms. #24/16) 30sec Kettlebell Swings (#24/16) 30sec Goblet Squat (#24/16) 60sec Rest Cash-out: Accumulate 3min hanging on a pullup bar.
Wednesday - 270515
Strength: Back Squat 5-5-5-5-5 Metcon: 3 Rounds for time: 100 Double Unders 20 Power Snatch (#35/20)
Tuesday - 260515
Strength: Weighted Ring Dips 5-5-5-5-5 Metcon: For time: 50 Plate G2OH (#20/10) then 3 rounds of: 10 L-Pullups 10 Box Jumps then: 50 Plate G2OH
Monday - 250515
Strength: 6 sets, add weight after each successfull set: Clean + Front Squat + Jerk (1+2+1) Metcon: Complete as many rounds as possible in 15min of: 20 Jumping Lunges 10 SDHP (#50/35) Run 200m