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
Sunday - 240515
Strength: DeadLift 5-5-3-3-3 Metcon: 3 Rounds for time: 20 Knees-to-elbows 20 1-arm Kettlebell S2OH (#24/16) 20 Burpees
Saturday - 230515
Skill: Thrusters Strength: Thruster 2-2-2-2-2-2 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Wallballs (#10/6) Hang Power Cleans (#60/40)
Friday - 220515
Skill: Double Unders Metcon: For time: 25 DeadLifts (#100/60) 50 Pushups 75 Situps 100 Double Unders 75 Situps 50 Pushups 25 DeadLifts (#100/60)
Thursday - 210515
Strength/Skill: Snatch 3-3-3-3-3 Metcon: AMRAP in 12 min of the ladder: 5 Rollups 5 HSPU 5 Rollups 10 HSPU 5 Rollups 15HSPU etc...
Tuesday - 190515
Skill: Hand Stand (wall assisted/free)practice for 15min Metcon: Complete as many rounds as possible in 16min of: 50 Sit-ups 25 Pullups 25 Hang Power Cleans (#60/40)
Monday - 180515
Warmup: Mobility (shoulders, hips, ankles) Metcon: AMRAP in 3min: 5 OHS (#40/20) 5 OTB Burpees Rest 2min AMRAP in 3min: 5 Front Squats (#50/30) 5 OTB Burpees Rest 6min In teams of 3: AMRAP in 6min: Back Squats (#60/40) *use human racks - two partners holding the
Sunday - 170515
Strength: Weighted Pullups 3-3-3-3-3 Metcon: 3 Rounds for time: 25 Push-ups 7 Thrusters (#50/35) 10 Box Jumps
Saturday - 160515
Metcon: In Teams of 2: 3 Rounds for time: 30 HSPU 30 Partner Wallballs (#10/6) 400m Barbell carry (#40/30)
Friday - 150515
Strength: Press 3-3-2-2-1 Metcon: 4 Rounds for time: Run 400m 15 Box Jumps 15 T2B
Thursday - 140515
Skill: Hand Stand practice (wall assisted/free style) Metcon: Complete as many rounds as possible in 18min of: 20 Double Unders 7 Burpees 5 HSPU
Wednesday - 130515
Strength: Weighted Ring Dips 5-5-5-3-3 Metcon: 20-15-10-5 reps of: DeadLifts (#100/60) chest-to-bar Pullups Cash-out: Max Plank Hold: when you drop continue with sit-ups untill everyone else are done
Tuesday - 120515
Strength: DeadLift 5-5-5 Metcon: For time: 25 HSPU 25 Pullups 50 WallBalls (#10/6) 50 V-ups 75 Walking Lunges 75 Double Unders
Monday - 110515
Strength: Find RM1 of the complex: Power Clean Hang Squat Clean Front Squat time cap: 15min Metcon: Complete as many rounds as possible in 8min of: 8 Hang Squat Cleans (#60/40) 8 Kettlebell Swings (#32/20)
Sunday - 100515
Skill: Pistols Strength: Strict Pullup Ladder Metcon: Complete as many rounds as possible in 10min of: 10 Pistols 10 Explosive Push-ups to 20kg plates