Thursday - 171019

Strength: Press 10-8-6-4-2 *rest 2min and increase load between sets Metcon: AMRAP in 7min of: 7 Thrusters (#43/30) 7 Box Jumps -Rest 2min and continue with: AMRAP in 7min of: 7 Squat Cleans (#43/30) 7 Burpee-Pullups

Wednesday - 161019

Skill: Handstand practice for 15min Metcon: For time: Run 400m 21 Deadlifts (#100/70) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 Deadlifts 9 HSPU Endurance: For time: Run 1600m 100 KB Swings (#16/12) 100 V-ups 100 Pushups 100 Lunges 100 KB SDHP (#16/12) Row

Tuesday - 151019

Strength: Weighted Ring Dips 5-5-5 *20sec L-Sit after each set Metcon: 4 Rounds for time: 12 KB Push Press (#24/16, x2) 12 Pistols 12 Pullups 12 Pistols Weightlifting: -Split jerk from rack (60) 3×3 (70) 2×2 (75) 2×2 (80) 2×2 -Push press (55%) 5×1

Monday - 141019

Strength: Weighted Chinup - 15min to find RM1 Metcon: 3 Rounds for max reps: 1min Cal Row 1min Hang Power Cleans (#43/30) 1min Box Jump Overs 1min Pushups 1min Bar facing burpees 1min Rest Endurance: 12 Rounds for time: Run 200m 20 Air-Squats 15 Pushups 10 DB Burpee-PowerCleans (#15/

Sunday - 131019

Strength: 15 minutes to estabish a heavy complex of: 1 Squat Clean + 2 Hang Squat Clean + 1 Jerk Metcon: AMRAP in 20min of: 27 Wallballs (#10/6) 15 Toes-to-Bar 3 Wall Climbs 1 Rope Climb

Saturday - 121019

Metcon: CrossFit Open Workout 20.1 10 Rounds for time: 8 Ground to overhead (#43/30) 10 Bar facing burpees 15min timecap Weightlifting: -Tempo overhead squat 5 sec' (50%) 1×8 -Hang snatch (60%) 3×3 (65%) 3×2 (70%) 2×2 (75%) 1×2 (80%) 1×1 -Tempo

Friday - 111019

Strength: Tempo Back Squats 3-3-3-3-3 @5353 Metcon: For max reps: 00:00-8:00 Run 800m AMRAP Wallballs (#10/6) 8:00-13:00 Run 400m AMRAP Bar-facing Burpees 13:00-16:00 Run 200m AMRAP Power Cleans (#80/55) Endurance: For time: Run 400m 20 Burpees 100 Double Unders Run 800m 15

Thursday - 101019

Strength: E2.5MOM for 17.5min (7 sets) 1 Legless Rope Climb Add weight if possible Metcon: 3 Rounds for time: 70 Double Unders 40 Plate Overhead Lunges (#20/10) 10 Hang Power Cleans (#60/40)

Tuesday - 081019

Strength: E2MOM for 16min (8sets) of the complex: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: AMRAP in 14min: 2-4-6-8... HSPU 1-2-3-4... Bar Muscle-ups 10 DB Front Squats after each set (#22.5/15, x2)

Monday - 071019

Strength: Push Press 3-3-3-3-3 *Tempo 5sec on the way down for each rep Metcon: For time: 100 Pushups 75 Wallballs (#10/6) 50 Deadlifts (#100/70) 25 Ring Dips Endurance: "Bert" For time: 50 Burpees 400m run 100 Pushups 400m run 150 Walking Lunges 400m run 200 Air-Squats

Sunday - 061019

Strength: Overhead Lunges (barbell) 10-10-10-10 *do 5 right then 5 left Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 200m Partner B: AMRAP of: 7 Clusters (#40/30) 10 Pullups *Switch every 200m and continue reps where your partner left off *Score is number of rounds and reps

Saturday - 051019

Strength: 15 min to build a heavy 2-rep Hang Snatch Metcon: For time: 100 Double Unders 3 Rounds of cindy 50 Plate G2OH (#20/15) 2 Rounds of cindy 50 DB Snatches (#25/15) 1 Round of cindy Weightlifting: -Power jerk behind the neck (60%) 3×3 (70%) 2×3

Friday - 041019

Strength: 15min - build to a heavy set of: Clean + Jerk (1+2) Metcon: In teams of 2, i-go-you-go for AMRAP in 15min of: 3 Sandbag Over shoulder (#60/45) 5 Ring Dips 3 DB Devil Press (#22.5/15, x2) Endurance: For time: 10-20-30-40-50 Run 800m Situps Box Jumps

Thursday - 031019

Strength: Weighted Chinups 5-5-3-3-1-1-1 Metcon: For time: 21-15-9 Front Squat (#43/30) Push Press (#43/30) Thrusters (#43/30)

Wednesday - 021019

Skill: Handstand practice Metcon: For time: 3 Rounds of: 10 Overhead Squats (#50/35) 30 Double Unders 2 Rounds of: 8 Overhead Squats (#60/40) 50 Double Unders 1 Round of: 6 Overhead Squats (#70/45) 70 Double Unders Endurance: AMRAP in 40min: Run 400m Row 400m 40 DB Burpee

Tuesday - 011019

Strength: Tempo Dips @5310 3-3-3-2-2 *add weight if possible Metcon: AMRAP in 14min of the ladder: 3-6-9-12... Hang Power Cleans (#43/30) Front Squats (#43/30) Toes-to-bar Weightlifting: -Barbell Box jump 20/15kg 5×5 -Snatch grip press 5×5 Ascending weight -Snatch balance (60%) 3×3 (70%) 3×2