Friday - 110414
Skill: Hand Stand/HSPU Strength: Pullups - 3 sets of MAX reps (no weight) Metcon: 3 Rounds for time: 22 WallBall Shots 22 Rollups 22 DoubleUnders Run 200m
Thursday - 100414
Strength: Deadlift 2-2-2-2-2 Metcon: For time: Run 800m 80 Kettlebell Swings (32/16kg) Run 400m 40 Box Jumps Run 200m 20 Ring Pushups
Wednesday - 090414
Skill: Kettlebell Snatch Strength: Front Rack Lunges 6-6-6 Metcon: AMRAP in 12min of: 10 KB Snatch (24/16) 10 Goblet Squats (24/16) 10 HRPU
Tuesday - 080414
Strength: Press 3-3-3 Deadlift 3-3-3 Metcon: 50 Burpees 30 Plate G2OH (20/10kg) 30 Box Jumps 30 Chinups 30 KB SDHP (32/16) 50 Burpees
Monday - 070414
Skills: Medicine ball clean Box Jumps for height 5-5-3-3-1-1-1 Metcon: 5 Rounds for time: Run 400m 15 Medicine ball clean 10 Box Jumps 5 HSPU
Sunday - 060414
Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 15min of: 15 Double Unders 10 Kettlebell Swings (32/16kg) 5 Pullups
Saturday - 050414
Skill: Overhead Squat Strength: Push Press 4-4-4-4 Metcon: In Pairs: 4 Rounds of: 30 Burpees 25 Wallball Situps 20 Toes to bar 15 Thrusters (40/25kg)
Friday - 040414
Skill: Pistols Strength: Front Squat 5-5-5-3-3-1 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Pistols Burpees Deadlifts (80/40kg)
Thursday - 030414
Skill: Turkish Get-up (Demo) Strength: Turkish Get-up 3 sets of 3 reps each arm (work on technique) Metcon: 5 Rounds: 400m Run 10 Clapping Pushups 5 Chest 2 Bar 1 Wall Climb
Wednesday - 020414
Strength: Weighted Pullups 5-4-3-2-1 Metcon: AMRAP in 13min of: 21 Rollups 15 Hand Release Pushups 9 Box Jumps
Tuesday - 010414
Skill: Single\Double Unders Strength: Press 5-5-5 Deadlift 5-5-5 Metcon: 3 Rounds for reps: 1min Wallball Shots (10/6kg) 1min Burpees 1min Sumo Deadlift High Pull (40/20kg) 1min V-ups 1min Rest
Monday - 310314
Skill: Kettlebell Swing Strength: Back Squat 3-3-3-3 Metcon: "Helen" 3 Rounds for time of: Run 400m 21 Kettlebell Swings (24/16kg) 12 Pullups
Sunday - 300314
Skill: Ring Hold Strength: Push Jerk 2-2-2-2-2 Metcon: 50 Walking lunge steps 25 Chest to bar 50 Box jumps 25 DoubleUnders 50 Back extensions 25 Ring dips
Saturday - 290314
Skill: Kipping/Butterfly Pullups Metcon: 14.5 Open workout: 21-18-15-12-9-6-3 Thrusters (45/30kg) Bar facing burpees
Friday - 280314
Strength: Weighted Pullups 5-5-5-3-3-3 Metcon: For total reps: Tabata Wallball shots Tabata Burpees Tabata Kettlebell Swings Tabata Hammer Strikes Tabata is an 8 rounds interval of 20sec work followed by 10sec rest
Thursday - 270314
<li></li> Strength: Deadlift 5-5-3-3-3-1 Skill: Hand Stand/HSPU (Tips Here) Metcon: 21-15-9 of: HSPU Pullups DoubleUnders