Thursday - -180419

Strength: Elevated Ring Rows (weighted) 4-4-4-4-4 Metcon: For time: 200m Farmer Carry (#24/16, x2) 100 Double Unders 50 Pushups 25 Overhead Squats (#60/40) 50 Pushups 100 Double Unders 200m Farmer Carry

Wednesday - 170419

Strength: Weighted Ring Dips 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 7 Toes-to-bar 10 Hang Power Cleans (#50/35) 7 Burpee Box Jumps Endurance: For time: 100 Kettlebell Swings (#16/12) Run 800m 100 Double KB Cleans (#16/12, x2) Run 800m 100 Front Rack KB Lunges (#16/12, x2) Run

Tuesday - 160419

Strength: Box Front Squats 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 50 ABmat Situps 20 HSPU Weightlifting: -High hang clean (50%) 6×3 -Clean from blocks under the knee (60%) 3×5 (70%) 3×3 -Power jerk (60%) 3×5 (70%) 2×2 -Front squats (70%) 3×3 (80%

Monday - 150419

Skill: Snatch Metcon: 6 Rounds for time: 3 Snatches (#70/45) 2 Rounds of "Cindy" 1 Rope Climb Endurance: AMRAP in 35min of: 100 Double Unders 50 Kettlebell Swings (#16/12) 25 Thrusters (#20/15)

Sunday - 140419

Strength: 5 Sets for load: Press + Push-Press (1+2) Metcon: For time: 50-35-20 Wallballs (#10/6) 20-15-10 C2B Pullups 70-50-30 Double Unders Endurance: 5 Rounds for time: 30/24 Cal Row 30 Pushups 30 DB Snatch (#15/10) 30 Pushups 400m Run

Saturday - 130419

Strength: Bulgarian Split Squat (front rack) 5-5-5-5-5 (each leg) Metcon: For time: 21 Deadlifts (#100/70) 15m Handstand Walk 15 Deadlifts (#110/75) 15m Handstand Walk 9 Deadlifts (#120/80) 15m Handstand Walk Weightlifting: -Push press 3×5 (50%) 3×3 (60%) -Power jerk behind the neck 3×3 (60%

Friday - 120419

Strength: 6 Sets for load: 3 Front Squats + 1 Jerk Metcon: 4 Rounds for time: 5 Squat Cleans (#80/50) 10 Ring Dips 15 Box Jumps Endurance: In Pairs, AMRAP in 40min of: 1 Stairs Ascend (together) 30 Goblet Squats (#16/12) 20 HSPU 10 Synced Burpees Skills: 1. Pistol

Thursday - 110419

Skill: Power Snatch Metcon: AMRAP in 15min of the ladder: 3-6-9-12-15-18..... Power Snatches (#40/30) Burpee Pullups

Wednesday - 100419

Strength: Strict Deficit HSPU 5-5-5-5-5 Metcon: AMRAP in 20min: Run 200m 10 DB Power Cleans (#22.5/15, x2) 10 Pushups 20 Double Unders Endurance: AMRAP in 10min: 10 Wallballs (#10/6) 15 Kettlebell Swings (#16/12) *rest 3min AMRAP in 10min: 10 Box Jumps 15 V-ups *rest 3min AMRAP

Tuesday - 090419

Metcon: "The Don" (40min time-cap) For time: 66 Deadlifts (#50/35) 66 Box Jumps 66 Kettlebell Swings (#24/16) 66 Knees-to-elbows 66 Situps 66 Pullups 66 Thrusters (#25/15) 66 Wallballs (#10/6) 66 Burpees 66 Double Unders Weightlifting: -Muscle snatch from hang 20/15 kg bar 8×

Monday - 080419

Skill: Rope Climb Metcon: 10 Rounds for time: 3 Front Squats 3 Thrusters 3 Push-Press RX: #60/40 Endurance: AMRAP in 35min: 1 Stairs Ascend 15 Kettlebell Swings (#16/12) 20 Knees-to-elbows 25 HRPU

Sunday - 070419

Strength: Single arm DB Bent-Over Row 5-5-5-5-5 Metcon: 4 Rounds for time: Run 400m 15 Kettlebell Swings (#24/16) 5 Bar Muscle-ups Endurance: In Pairs for time: Run 800m 80 Wallballs 80 Medball Cleans Run 600m 60 Box Jumps 60 Burpees Run 400m 40 Roll-ups 40 HSPU Run 200m 20

Saturday - 060419

Strength: Tempo Overhead Squat 2-2-2-2-2 @53X1 Metcon: 7 Rounds for time: 7 Overhead Squats (#50/35) 12 Pushups 20 Cal Row Weightlifting: -Squat snatch strict press 5×5 -Snatch balance 3×3 (60%) 2×3 (65%) 2×2 (70%) -Hang snatch 3×3 (60%) 2×2 (65%) 2×2 (70%

Friday - 050419

Strength: 6 Sets of the complex: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 12min of: 50 Double Unders 7 Clusters (#52.5/35) Endurance: For time: 150 Burpee Box Jump Overs *EMOM: 7 Wallballs (#10/6) Skills: 1. Double Unders 2. Kipping

Thursday - 040419

Strength: 3 Sets: Max Strict Pullups (bodyweight) Rest 2min between sets Metcon: 4 Rounds for time: 8 DB Hang Clean and Jerks (#22.5/15, x1) 15 Toes-to-bar 8 DB Hang Clean and Jerks 15m DB Overhead Walking Lunges (7.5m x2)

Wednesday - 030419

Strength: Press 3-3-3 Metcon: For time: Run 1200m 30 Burpee box jump overs 30 Cleans (#80/50) 30 Burpee box jump overs Run 1200m Endurance: E4MOM for 32min: Run 400m in remaining of 4min complete max reps burpee pullups