Tuesday - 290119
Strength: Back Squat 5-5-5 Metcon: 2 Rounds for time: 20 Toes to bar 40 Double Unders 10 Push Jerks (#60/40) 40 Double Unders 10 Bar Muscle-ups 40 Double Unders
Latest
Monday - 280119
Skill/Strength: Squat Snatch 1-1-1-1-1-1 Go heavy or practice technique with light load Metcon: AMRAP in 15min of the ladder: 2-4-6-8-10.... etc Wallballs (#10/6) Burpees 3 Snatches (#60/40) *snatches stays on 3 reps for the whole workout Endurance: 10 Rounds for time: Run 200m 100 Single Unders 10
Sunday - 270119
Strength: 12min to build RM2 Press Metcon: For time: 18-15-12-9-6-3 Deadlifts (#100/70) Run 200m Endurance: AMRAP in 30min: Run 400m 30 Air Squats 20 Hollow Body Rocks 10 Box Jumps
Saturday - 260119
Metcon: For time: 5-4-3 Rope Climbs 10 Double KB Front Rack Lunges (#24/16) 9-15-21 Thrusters (#43/30) 10 Double KB Front Rack Lunges (#24/16) Core Strength: 3 Sets for quality: 10 Tempo V-ups @0351 10 Weighted GHD Back extensions 1min Plank Competitors: A. Power Cleans 3-3-2-2-1 max unbroken
Friday - 250119
Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 13min: 30 Double Unders 10 Hang Squat Cleans (#43/30) Endurance: For time: Run 1600m 70 Box Jumps 60 V-ups 50 Pullups 40 Burpees 160 Double Unders Skills: 1. Double Unders 2. Handstand Pushup progressions
Thursday - 240119
Skill: Kipping Pullups Metcon: In teams of 3: 5 Rounds for time: Run 400m (together) Then: Partner 1: 60m Sandbag carry (#60/45) Partner 2: 15 Burpees Partner 3: Rest Then switch roles *Continue to the next round when all partners finished their carry and burpees
Wednesday - 230119
Strength: Overhead Squat - 15min to find RM2 Metcon: AMRAP in 15min of: 9 HSPU 6 Front Squats (#60/40) 3 Ring Muscle-ups Endurance: In teams of 4 for max distance row in 40min: Partner 1: Rows Partners 2 and 3: Partner Medball Passes (#10/6) Partner 4: Rest *Switch
Tuesday - 220119
Strength: Touch and go Power Cleans 3-3-3-3-3 Metcon: 6 Rounds for time: 10 Toes-to-bar 10 Ring Dipx Run 200m
Monday - 210119
Strength: Floor Press 5-5-5-5-5 10 Pushups after each set Rest 1:30 Metcon: AMRAP in 9min: 8 One-arm Overhead Lunges (#22.5/15) 3 Clean and Jerks (#80/50) Endurance: 5 Rounds for time: Run 400m 40 Situps 1 Stairs ascend 40 Walking Lunges steps
Sunday - 200119
Skill: Handstand practice for 10min (hold/walk/balance) Metcon: For time: 50 Deadlifts (#85/60) 60 Pullups 70 Wallballs (#10/6) 80 KB Swings (#24/16) 90 Air Squats 200 Double Unders Endurance: For time: 10-20-30-40-50-40-30-20-10 Russian KB Swings (#24/16) Double Unders Run 200m after each round
Saturday - 190119
Strength: C2B Chinups 5 Sets for max reps, rest 2min between Metcon: For time: 5 Push Press (#60/40) 10 Burpee Box Jump Overs 10 Push Press 10 Burpee Box Jump Overs 15 Push Press 10 Burpee Box Jump Overs 10 Push Press 10 Burpee Box Jump Overs 5 Push
Friday - 180119
Strength: E2MOM for 18min: Snatch Pull + Power Snatch (2+1) Metcon: AMRAP in 13min of: 10 V-ups 6 Thrusters (#40/30) 2 Wall Climbs Endurance: For time: 100 Double Unders 90 Air Squats 80 Situps 70 Pushups 60 Kettlebell Swings (#16/12) 50 Walking Lunges steps 40 Cal Row 30
Thursday - 170119
Strength: Tempo Back Squats 3-3-3-3-3 @50X0 Metcon: For time: 30 Burpees Then: 10-8-6-4-2 Deficit HSPU Power Cleans (#70/45) Then: 30 Burpees *RX for the hspu is with two 20kg plates each side for the men or one 20kg each side for the women
Wednesday - 160119
Skill: Rope Climb Metcon: In Pairs, i-go-you-go for 7 rounds each: 2 Rope Climbs 10 Box Jumps 15 Weighted Situps (#15/10) Endurance: EMOM for 30min: 1 - 150m Row 2 - 15 Wallballs (#10/6) 3 - 15 GHD Back extensions 4 - 20 Walking Lunges Steps 5 -
Tuesday - 150119
Strength: Barbell Lunges (behind the neck) 8-8-6-6-4-4 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15) 40 Pushups Run 400m
Monday - 140119
Strength: Push Press - 12min to build RM3 Metcon: AMRAP in 14min: 1 Overhead Squat (#70/45) 7 Burpees Over the bar 7 Strict Pullups *increase overhead squat by 1 rep each round until time is up Endurance: For time: 200 KB Swings (#16/12) 200 V-ups *E2MOM - 8.