Wednesday - 160714
Skill: Snatch Balance (Demo) Strength: Snatch Balance 3-3-3-3 Metcon: 4 Rounds for time: 10 Wall-Ball Shots (#10/6) 10 Box Jumps 200m Run 10 Burpees 10 SDHP (#60/40)
Tuesday - 150714
Skill: L-Sit Hold - accumulate 90secs Strength: DeadLift 5-3-3-3-2-1 Metcon: AMRAP in 12min of: 17 Kettlebell Swings (#32/16) 10 HRPU 7 S2OH (#60/40)
Monday - 140714
Skill: Snatch (Demo) Strength: Power Snatch 3-3-3-3 Squat Snatch 1-1-1-1 Metcon: 3 Rounds: 15 Overhead Squats (#40/20) 30 Doubleunders 60 Lateral Jumps over the bar (Demo)
Sunday - 130714
Skill: Double/Single Unders Strength: Push-Press 6-6-6 Push Jerk 3-3-3 Metcon: "Explosive Cindy" AMRAP in 10min of: 5 Chest-to-bar pullups 10 Jumping Pushups 15 Jump Squats
Saturday - 120714
Skill: Split Jerk Metcon: In Pairs complete: 60 Power Cleans (#60/40) While one partner is working, the other is holding a handstand. 50 Burpee pullups While one partner is working, the other is hanging from the pullup bar. 40 Box Jumps
Friday - 110714
Skill: L-Sit Strength: Hang Squat Clean 2-2-2 Hang Power Clean 1-1-1 Metcon: AMRAP in 10min of: 20 Walking Lunges w/Plate overhead (#20/15) 10 Toes-to-bar 5 HSPU As soon as the 10min AMRAP is over - Run 800m
Thursday - 100714
Skill: Pistols Strength: Weighted Chest-to-bar 3-3-3-2-2-1 Metcon: AMRAP in 20min of: 5 DeadLifts (#80/45) 8 Wallball Shots (#10/6) 12 Pistols
Wednesday - 090714
Skill: Overhead Squat (Tips) Strength: Overhead Squat 3-3-3-3-3 Metcon: "Annie" 50-40-30-20-10 Doubleunders Situps
Tuesday - 080714
Skill: Cluster (Demo) Metcon: For time: 21 Clusters (#43/30) Run 200m w/Medball (#10/6) 15 Clusters (#43/30) Run 200m w/Medball (#10/6) 9 Clusters (#43/30) Run 200m w/Medball (#10/6) Cash-out: Tabata Rocks - 4 Rounds for QUALITY 20sec Hollow Rocks (Demo) 10sec Rest
Monday - 070714
Skill: Box Jump - 15min to find your highest jump Metcon: 3 Rounds for time: 7 Burpees over-the-bar 12 Hang Power Clean (#60/40) 21 Pullups Cash-out: Tabata Plank
Sunday - 060714
Strength: Front Squat 5-5-5 Weighted Pullups 5-5-5 Metcon: For time: Run 800m Then perform 3 rounds of: 40 Doubleunders 20 Kettlebell Swings (#32/16) 40 Situps Then: Sprint 200m
Saturday - 050714
Skill: Kettlebell Clean Metcon: "300" 25 Pullups 50 DeadLifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (Demo) 50 1-arm Kettlebell Clean & Press (#24/12) 25 Pullups
Friday - 040714
Skill: HSPU Strength: Power Clean 3-3-3 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean (#60/35) HSPU
Thursday - 030714
Skill: Tripple/Double/Single Unders Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 15min of: 2 Strict Chest-to-bar 4 Burpees 6 Hand Release Push-ups 8 Kettlebell Swings (#32/16) 10 Jumping Lunges 12 Situps
Wednesday - 020714
Strength: Push-Press 5-5-5-5-5 Metcon: 7 Rounds for time: Run 200m 5 Power Cleans (#60/40) 10 Box Jumps 15 Pushups
Tuesday - 010714
Strength: DeadLift 5-5-3-3-3 Metcon: "Karen" For time: 150 Wallball Shots (#10/6)