Thursday - 080115
Skill: HSPU Progressions Metcon: AMRAP in 21min of: 80 Double Unders 60 Air-Squats 40 V-Ups 20 HSPU
Wednesday - 070115
Strength: Hang Power Clean 2-2-2-2-2-2 Metcon: 3 Rounds for time: 3 Wall Climbs 8 Push-Press (#60/40) 12 OTB Burpees 20 Floor Wipers
Tuesday - 060115
Strength: Overhead Squat 3-3-3-3-3 Metcon: In Pairs, I-Go-You-Go: AMRAP in 16min of: 5 Ring Dips 6 Box Jump Overs 7 Knees-to-elbows
Monday - 050115
Technique: Clean & Jerk Metcon: For time: 5-4-3-2-1 Clean & Jerk (#60/40) 50-40-30-20-10 Double Unders
Sunday - 040115
Skill: L-Sit hold - accumulate 120sec Strength: DeadLift 5-5-5-3-3 Metcon: AMRAP in 14min of: 10 Wallball Shots (#10/6) 10 Pushups 10 Situps
Saturday - 030115
Strength: Back Squat 3-3-3 (Go Heavy!) Metcon: In teams of 3 for time: 30 Coordinated Burpees 100 Hang Power Cleans (#60/40) 100 Pullups 30 Coordinated Burpees
Friday - 020115
Skill: Overhead Squat Strength: Floor Press 5-5-5-5-5 Metcon: 3 Rounds for time: 10 Overhead Squats (#60/40) 50 Double Unders
Thursday - 010115
Skill: Pistols Metcon: For time: 30 Pistols 10 Press (#50/35) 20 Pistols 10 Push Press 10 Pistols 10 Push Jerks
Wednesday - 311214
Strength: Weighted Pullups 5-5-5 Weighted Ring Dips 5-5-5 Metcon: 12-10-8-6-4-2 Reps For Time: KB Swing (#32/20) Air Squat Burpee
Tuesday - 301214
Strength: Push-Jerk 2-2-2-2 Metcon: AMRAP in 15min of: 20 Toes-to-bar 30 Walking Lunges steps 40 Double Unders
Monday - 291214
Skill: Kettlebell Snatch Metcon: 2 Rounds for time: 30 Kettlebell Snatch (alt arms, #24/12) 30 Wallball Shots Run 400m
Sunday - 281214
Skill: HSPU Metcon: "Diane" 21-15-9 reps of: DeadLift (#100/60) HSPU Cashout: Plank hold for time. Every one who drops the plank does burpees untill the last one standing (planking)
Saturday - 271214
Strength: Back Squat 5-5-5 Press 5-5-5 Metcon: 50-40-30-20-10 reps of: Double Unders Kettlebell Swings (#24/16)
Friday - 261214
Skill: Kettlebell Clean Strength: Ring Dips - 3sets of max reps Metcon: 3 Rounds for time: 20 Kettlebell Cleans (alt arms, #24/16) 15 Box Jumps 10 Rollups
Thursday - 251214
Skill: Kipping Pullups Metcon: AMRAP in 16min of: 5 Front Squats (#60/40) 7 Pullups 9 V-ups
Wednesday - 241214
Strength: Overhead Squat 3-3-3-3-3 Metcon: For time: Run 400m 40 Pushups 30 O.H Walking Lunges w/KB (#24/12) 20 Power Cleans (#50/35) 30 Pushups 20 O.H Walking Lunges w/KB (#24/12) 10 Power Cleans (#50/35) Run 400m