Thursday - 140219
Strength: Bulgarian Split Squat 8-8-8-8 (4 each leg) Metcon: 5 Rounds for time: 6 Burpee box jumps 8 C2B Pullups 6 Burpee box jumps 8 Ring Dips
Latest
Wednesday - 130219
Strength: Deficit Deadlifts (on 20kg plate) 3-3-3-3-3 Metcon: 10 Rounds for time: 30 Double Unders 10 Clapping Pushups 7 Front Squats (#52.5/35) Endurance: EMOM for 40min of: 1: max Cal Row 2: max Double Unders 3: max Jump Squats 4: max Burpees 5: Rest
Tuesday - 120219
Strength: Elevated Ring Rows 5-5-5-5-5 20sec Hollow hold after each set Metcon: 4 Rounds for time: Row 200m 14 KB Thrusters (#24/16, x1) Run 400m 5 Rope Climbs
Monday - 110219
Strength: Bar Dips 5-5-3-3-3 use bars/boxes Metcon: AMRAP in 12min of: 9 Overhead Squats (#43/30) 9 Kettlebell Swings (#24/16) 9 Burpees Endurance: 3 Rounds for time: Run 1000m 50 Medball Cleans (#10/6) RX: wear a 9/6kg vest
Sunday - 100219
Strength: Back Squat 3-3-3-3-3 Metcon: 4 Rounds for time: 12 HSPU 20 Box Jumps 12 DB Power Cleans (#22.5/15, x2) 20 Situps Endurance: In Pairs, 2 Rounds for time: 100 Wallballs (#10/6) 1500m Row 200 Walking lunges w/plate overhead (#15/10) 250 Double Unders
Saturday - 090219
Metcon: For max reps: EMOM for 10min: Even: Max Hang Power Cleans (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Front Squats (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Jerks (#50/35) Odd:
Friday - 080219
Strength: Floor Press 3-3-3-3-3 30sec Handstand hold after each set Metcon: "Jackie" For time: 1000m Row 50 Thrusters (#20/15) 30 Pullups Endurance: For time: 50-40-30-20-10 Burpees Run 800m after each set Skills: 1. Double Unders 2. Kipping Pullups
Thursday - 070219
Strength: Push Jerk 2-2-2-2-2-2 Metcon: "Reversed Annie AMRAP" AMRAP in 15min of the ladder: 10-20-30-40-50-60.... etc Double Unders Situps
Wednesday - 060219
Skill: Pistol Squat Metcon: In teams of 3 for time: 150 Strict Pullups 150 Pistols *EMOM - 3 Synced Burpees Endurance: AMRAP in 25min of: 7 Wallballs (#10/6) 7 Box Jumps 7 Burpees 6x8.5m Shuttle Run
Tuesday - 050219
Skill/Strength: E3MOM for 18min: 5 TnG Power Snatches *increase load between sets or practice technique Metcon: For time: 21-15-9-15-21 Hand Release Pushups Sumo-Deadlifts (#60/40)
Monday - 040219
Power: Box Jump for height - 12min Metcon: AMRAP in 20min of: 6 DB Hang Squat Cleans (#22.5/15, x1) 12 Toes-to-bar Run 200m w/DB Endurance: 2 Rounds for time: Run 800m 50 KB Swings (#16/12) Run 400m 50 Burpees over KB Run 200m 50 Lunges
Sunday - 030219
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: 3 Rounds for time: 45 Wallballs (#10/6) 30 Lateral bar hops 15 Hang Power Cleans (#60/40) Endurance: In Pairs, AMRAP in 40min: 50 Burpees 400m Run 50 KB Swing (#24/16) 400m Run 50 Pullups 400m Run 50 Pushups 400m Run
Saturday - 020219
Strength: Tempo Pullups @3330 3-3-3-3-3 *add weight if possible or scale down as needed Metcon: 3 Rounds: On a running clock for 5min: Run 400m 20 DB Weighted Step-ups (#20/10, x2) AMRAP DB Push-Press on remaining time *Rest 2min between rounds Competitors: A. Fat bar Deadlift - Find RM1
Friday - 010219
Strength: Good Morning 6-6-6-6-6 Metcon: AMRAP in 14min of: 6 HSPU 8 DB Power Cleans (#22.5/15, x2) 10 Burpees over DB Endurance: For time (45min timecap): Run 1600m 300 Situps 200 Lunges 100 Kettlebell Swings (#16/12) Run 1600m *Split reps as you like Skills: Handstand Walk / Free
Thursday - 310119
Strength: E3MOM for 15min: Power Clean + Front Squat + Push Jerk (1+2+1) *Increase load between sets Metcon: 3 Rounds for time: Run 800m 50 Situps 25 Kettlebell Swings (#24/16)
Wednesday - 300119
Strength: 5 Sets: 2 Seated Legless Rope Climbs 40m Farmer Carry (as heavy as possible) Rest 2min Metcon: For time: 25-20-15-10-5 Overhead Squats (#35/20) 10 Burpee Box Jump Overs Endurance: Every 5 min for 50min: 1. Double Unders 2. Row 800m 3. Burpees 4. Kb Swing (#16/12) 5.