Sunday - 111118

Strength: Back Squat 5-5-5-3-3 *30-60sec HS Hold after each set Metcon: AMRAP in 15min of: 25 Double Unders 15 Situps 7 Deadlifts (#110/75)

Saturday - 101118

Strength: Elevated Ring Rows 6-6-6-6-6 *add weight if possible and focus on full range of motion Metcon: 10 Rounds for time: 10 Jump Squats 20m Sandbag carry (#60/45) 1 Rope Climb Endurance: In pairs I go you go AMRAP in 20 min of 400m run 5 min rest I

Friday - 091118

Strength: Weighted Ring Dips 2-2-2-2-2 Metcon: In teams of 3 for time: 120 Cal Row 120 Overhead Squats (#40/30) *one works, one rest, one hold 2 kbs at front rack (#24/16) Skills Kipping and Butterfly Pullups

Thursday - 081118

Strength: E2MOM for 10min (5sets) Front Squat + Push-Press (3+1) Metcon: 4 Rounds for time: 10 Thrusters (#40/30) 10 Box Jumps Run 400m 10 Pullups 10 Burpees

Wednesday - 071118

Skill: Handstand Pushups Metcon: For time: 12 Power Cleans (#80/50) 12 Strict HSPU 21 Power Cleans (#60/40) 21 Kipping HSPU 40 Bar Facing Burpees Endurance: For time 800m run 21 man maker (#22.5/15) 800m run 15 man maker 800m run 9 man maker *man maker: Push

Tuesday - 061118

Strength: Thrusters 3-3-2-2-1-1 Metcon: 4 Rounds for reps: AMRAP in 3min: 21 Kettlebell Swings (#24/16) 15 Air Squats 9 C2B Pullups *AMRAP of Double unders in the remaining time. *Rest 1 minute between rounds. Skills: Kipping and Butterfly Pullups

Monday - 051118

Strength: Push Jerk 3-3-3-2-2-1 Metcon: 6 Rounds for time: 10 Front Rack Lunges (#43/30) Run 200m 3 Ring Muscle-ups Endurance: Running Morrison 50-40-30-20-10 Wallballs (#10/6) Box Jumps Kettlebell Swings (24/16) * E4MOM: run 200m

Sunday - 041118

Strength: Sumo Deadlift 3-3-3-3-3 Metcon: AMRAP in 8min: 7 Toes-to-bar 4 DB Burpees (#22.5/15, x2) -Rest 2min and then: AMRAP in 8min: 7 HSPU 4 DB Burpees (#22.5/15, x2)

Saturday - 031118

Strength: Hang Snatch - 15min to build for RM2 Metcon: For time: 50 Wallballs (#10/6) 30 Hang Snatches (#45/30) 50 Wallballs Endurance: E5MOM for 30min (6 rounds): 400m Run 15 Burpee box jump overs Competitors: A. Find RM1 in: 1 - Pullup 2 - Bar Dips (10min cap

Friday - 021118

Strength: Front Squat 3-3-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Strict Pullups Run 200m with medball (#10/6) between rounds Skills: 1. Kipping Toes-to-bar 2. Kipping Ring Dips

Thursday - 011118

Strength: Pause Overhead Squat take 12min to build a heavy 1-rep with 3sec pause at the bottom Metcon: 7 Rounds for time: 5 Hang Power Snatch (#50/35) 7 Burpees over the bar 9 Weighted Situps (#20/10)

Wednesday - 311018

Strength: Front Rack Lunges 8-8-6-6-4-4 increase weight between sets Metcon: AMRAP in 12min of: 30 Double Unders 5 Clean and Jerks (#60/40) Endurance: For time: 60 Burpees 3.2km Run  60 Burpees

Tuesday - 301018

Strength: Floor Press 5-5-5 Max unbroken Pushups after each set Metcon: In Pairs for time: 90 Cal Row 80 Wallballs (#10/6) 70 HSPU 60 Double KB Squat Cleans (#24/16, x2) 50 Burpees *one works and one rest Skills: 1. Kipping Toes-to-bar 2. Kipping Ring Dips

Monday - 291018

Grip Strength: 400m Farmer carry, as heavy as possible every time you drop the weights do 7 deadlifts before you continue Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Push Jerks (#60/40) Box Jump Overs Endurance: 10 Rounds for time: 200m Run 20 Air-Squats 20 Pushups 20 Situps

Sunday - 281018

Strength: Bent Over Rows 5-5-5-5-5 Metcon: 3 Rounds for time: Run 800m 25 V-ups 25 SDHP (#40/30)

Saturday - 271018

Strength: Power Clean 2-2-2-1-1-1 Metcon: 3 Rounds for time: 40 Pushups 20m DB Overhead walking lunges (#22.5/15, x1) 5 Sandbag over shoulder (#60/45) Endurance: EMOM for 24min for max reps: 1: KB Swings (#20/12) 2: Box Jumps 3: HRPU 4: Wallballs (#10/6) 5: Cal Row