Friday - 230115
Strength: Overhead Squat 3-3-3-3-3-3 Metcon: In Pairs for time: 50 Hang Power-Cleans (#60/40) 70 Kettlebell Swings (#24/16) 100 Double Unders 70 Kettlebell Swings (#24/16) 50 HSPU
Thursday - 220115
Strength: 12min to accumulate heaviest weight for the complex: Hang Power Clean + Front Squat (1+2) Metcon: 3 Rounds: 1min Wallball Shots (#10/6) 1min V-ups 1min SDHP (#40/30) 1min Plank 1min Rest
Wednesday - 210115
Strength: Floor Press 3-3-3-3-3 Metcon: 5 Rounds for time: 10 Shoulder to overhead (#43/30) 10 Front Rack Lunges (#43/30) 10 Burpees
Tuesday - 200115
Strength: Push-Jerk 2-2-2-1-1-1 Metcon: 8min AMRAP of: 25 Double Unders 7 HSPU 3 Squat Cleans (#80/60) Cash-out: 50 Hollow Body Rocks
Monday - 190115
Skill + Strength: EMOM 10min Even: DU Practice Odd: Max unbroken strict pullups Metcon: 4 Rounds for time: 15 Kettlebell Swings (#32/16) 10 Burpees over-the-box Run 200m 15 Hand-Release Pushups 30 Situps
Sunday - 180115
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 20min of: 5 Power Cleans (#60/40) 10 Toes-to-bar 15 Wallball Shots (#10/6)
Saturday - 170115
Metcon: "Air-Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats RX' - #43/30kg EMOM - 4 Burpees
Friday - 160115
Strength: DeadLift 5-5-5 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Thursday - 150115
Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 10 Overhead Squats (#40/30) 6 Ring Dips Cash-out: Tabata Hollow Body Rocks (Demo)
Wednesday - 140115
Strength: Snatch - 15min to find RM1 Metcon: AMRAP in 12min of: 20 Kettlebell Thrusters (#24/12) 10 Box Jumps
Tuesday - 130115
Strength: Hang Power Clean 2-2-1-1-1 Metcon: 10 Rounds for time: 3 HSPU 6 DeadLifts (#100/60) 12 V-Ups 24 Double Unders
Monday - 120115
Skill: Pistols Metcon: 3 Rounds for time: Run 400m 20 Pistols 20 Pullups
Sunday - 110115
Strength: 5 Sets for load of the complex: Power Snatch + Overhead Squat (2+1) Metcon: 4 Rounds for time: 15 Wallball Shots (#10/6) 15 Toes-to-bar 15 Box Jumps
Saturday - 100115
Strength: Back Squat 5-5-5-3-3-3 For time: 28 Burpees Then Perform 3 Rounds of: 10 Power Cleans (#60/40) 10 Push-Jerks (#60/40) Then: 28 Burpees
Friday - 090115
Skill: Choose your weakness and practice for 20min (Hand Stands/Pistols/Double Unders/Kipping Pullups) Metcon: 21-15-9 reps of: Burpees Kettlebell Swings (32/20) Box Jumps
Thursday - 080115
Skill: HSPU Progressions Metcon: AMRAP in 21min of: 80 Double Unders 60 Air-Squats 40 V-Ups 20 HSPU