Tuesday - 020914
Power: 10min to accumulate max height Box Jump. Strength: DeadLift 5-5-5 Metcon: AMRAP in 16min of: 8 Front Rack Lunges (#60/40) 8 Rollups 8 Ring Dips
Monday - 010914
Skill: Split Jerk (Demo) Strength: Split Jerk 2-2-2-2-2 Metcon: 3 Rounds: 25 WallBall Shots (#10/6) 25 Burpees
Sunday - 310814
Skill: Hand Stand Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/12) 12 Pullups
Saturday - 300814
Strength: Overhead Squat 2-2-2-2-2 Metcon: 5 Rounds: AMRAP in 3min/1min rest of: 3 Push Jerk (#70/45) 6 Clapping Pushups 9 Squats
Friday - 290814
Skill: Thrusters Metcon: 29 Doubleunders 10-8-6-4-2 Thrusters (#50/35) 2-4-6-8-10 Strict Chest-to-bar 29 Doubleunders
Thursday - 280814
Strength: Back Squat 5x5 Metcon: AMRAP in 10min of: 10 Pullups 10 Pushups 10 Box Jumps
Wednesday - 270814
Skill: Hand Stand / Hand Stand Walk Strength: DeadLift 3-3-3-2-2 Metcon: 3 Rounds for time: 21 WallBall Shots (#10/6) 15 Burpee-Pullups 9 Clean and Jerks (#60/40)
Tuesday - 260814
Strength: Weighted Pushups 5-4-3-2-1 Metcon: 3 Rounds for total reps of: 1min Thrusters (#43/30) 1min Burpees-over-the-bar 1min Russian Twists (#20/10) 1min Jumping Lunges 1min REST
Monday - 250814
Skill: Hang Power Snatch Strength: Hang Power Snatch 2-2-2-2-2 Metcon: 14-12-10-8-6-4-2 reps of: Kettlebell Swings (Go heavier than usual) 30 Doubleunders between rounds Rx' = 32/20kg
Sunday - 240814
Strength: Overhead Squat 5-5-5-5-5 Metcon: For time: Run 800m 30 Muscle-ups Run 800m *Scaling options will be given at the box*
Saturday - 230814
Skill: Kipping/Butterfly Pullups In Pairs: AMRAP in 12min of I-Go-You-Go: 5 DeadLifts 4 Hang Power Cleans 3 Front Squats Rx' - #60/40kg
Friday - 220814
Skill: Pistols Metcon: Run 400m and then: 10-9-8-7-6-5-4-3-2-1 reps of Pushpress (#50/35) 20-18-16-14-12-10-8-6-4-2 reps of Pistols (alt.)
Thursday - 210814
Strength: Weighted Pullups 3-3-3-3-3 Metcon: 12min AMRAP of: 12 WallBall Shots (#10/6) 12 Box Jumps 12 Pushups Cash-out: Tabata Plank
Wednesday - 200814
Strength: Snatch 2-2-2-2 Metcon: 3 Rounds for time: 50 Air-Squats 30 SDHP (#35/20) 10 Ring Dips
Tuesday - 190814
Skill: Accumulate 90secs hold of each: L-Sit Hold HandStand Hold Metcon: Run 200m 25 Hang Power Clean (#60/40) Run 200m 25 HSPU Run 200m 25 Toes-to-bar Run 200m 25 Walking Lunges w/Plate O.H (#20/15)
Monday - 180814
Strength: Back Squat 3-3-3-3-3 Metcon: 4 Rounds for time: 33 Doubleunders 22 WallBall Shots (#10/6) 11 DeadLifts (#100/60)