Sunday - 071214
Skill: Double Unders Strength: Thrusters 2-2-2-2-2 Metcon: AMRAP in 15min of: 50 Double Unders 25 Plate G2OH (#20/15)
Saturday - 061214
Strength: Split Jerk - 15 min to find RM1 Metcon: 3 Rounds, 1min each station: Wall Ball Shots (#10/6) Burpees Push Press (#40/30) Russian KB Swings (#32/16) Situps Rest
Friday - 051214
Skill: HSPU Metcon: For time: Run 400m 21 HSPU, 15 Push Ups, 9 Ring Dips Run 400m 21 Ring Dips, 15 HSPU, 9 Push Ups Run 400m 21 Push Ups, 15 Ring Dips, 9 HSPU
Thursday - 041214
Skill: Hand Stand Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 15min of: 30 Double Unders 20 Russian Twists (#20/10) 10 Chest-to-bar Pullups
Wednesday - 031214
Strength: 6 Sets: Power Clean + Hang Power Clean (1+1) Metcon: 4 Rounds for time: 10 Box Jumps 8 V-Ups 6 Hang Power Cleans (#60/40) Run 200m
Tuesday - 021214
Strength: Weighted Pushups 8-8-8-8 Metcon: 3 Rounds for time: 40 Squats 20 DeadLifts (#100/60) 10 Ring Dips
Monday - 011214
Technique: Push Press Strength: Paused Front Squat (3sec at the bottom) 2-2-2-2-2 Metcon: 16-14-12-10-8-6 reps of: Push Press (#43/30) Knees-to-elbows Run 200m (after each round)
Sunday - 301114
Strength: Power Snatch 2-2-2-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees L-Pullups L-Sit Hold (10sec)
Saturday - 291114
Skill: Choose your weakness and work on it for 15min: Double Unders/Hand Stand/Kipping Pullups Metcon: In Pairs: For time: 50 Overhead Squats (#40/30) 100 Situps 50 Thrusters (#40/30) 100 Situps 50 SDHP (#40/30) 100 Situps Partner A: Runs 200m Partner B: Works *Switch when Partner
Friday - 281114
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: "Elizabeth" 21-15-9 reps of: Clean (#62/43) Ring Dips
Thursday - 271114
Strength: Back Squat 5-5-5 Metcon: 3 Rounds for total reps (HSPU and KBS): 1min HSPU 1min Jumping Jacks 1min Kettlebell Swings (#32/16) 1min Jumping Jacks 1min Rest
Wednesday - 261114
Skill: Pistol Squat Metcon: In Pairs - I Go, You Go: AMRAP in 20min of: 4 DeadLifts (#120/80) 6 OTB Burpees 8 Pistols
Tuesday - 251114
Strength: 5 Sets for load: Push Press + Push Jerk (2+1) Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18........ Power Cleans (#50/30) Front Squats (#50/30) HRPU
Monday - 241114
Skill: Overhead Squat Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds: 25 Plate G2OH (#20/15) 15 Strict Pullups 10 Over-the-box Jumps
Sunday - 231114
Skill: Single/Double/Tripple Unders Metcon: For time: 10 Burpees 50 Double Unders 25 WallBall Shots 50 Situps 25 WallBall Shots 50 Double Unders 10 Burpees
Saturday - 221114
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 7min of: 5 Hang Cleans (#60/40) 7 K2E Rest 2min and then: AMRAP in 7min of: 10 DeadLifts (#60/40) 10 Pushups