Sunday - 230918

Strength: Tempo Deadlifts @3333 3-3-3-3-3 Metcon: 5 Rounds for max reps: AMRAP 3min: 5 Strict HSPU 20 Double Unders 5 Hang Power Cleans (#60/40) *Rest 1min between amraps

Saturday - 220918

Strength: Overhead Squat 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 30 Situps 50 Kettlebell Swings (#24/16) 30 Situps 50 Toes-to-bar 30 Situps 50 Burpees 30 Situps Competitors: A. Hang Snatch - 12min to build RM1 B. For time: 200m Run, 21 Power Snatches 200m Run, 21 Overhead Squats

Friday - 210918

Strength: 3 Sets: 30-60sec Sandbag hold 15 Weighted Situps (feet anchored) *rest as needed between Metcon: "D.T" 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerks *RX: #70/45 Skills: Rope Climb

Thursday - 200918

Skill: Handstand (hold) practice free standing or standing with a wall (15min) Metcon: In Pairs, AMRAP in 20min of the ladder: 4-8-12-16... C2b Pullups Box Jumps Overhead Lunges (#45/30) *one works, one rest, switch when you like

Tuesday - 180918

Strength: Weighted Dips (bars) 3-3-3-3-3-3-3 Metcon: For time: 150 Bar facing burpees *EMOM - 1 Clean (#90/55)

Monday - 170918

Strength: Thruster - 12min to build RM1 Metcon: For time: 200m Farmer carry (#24/16, x2) then, 10-9-8-7-6-5-4-3-2-1 HSPU Double KB Thrusters (#24/16, x2) then 200m Farmer carry Endurance: 7 Rounds: Run 800m 10 Burpees 20 Air Squats 30 Situps

Sunday - 160918

Strength: Front Squats 5-5-3-3-3 Metcon: 5 Rounds for time: 15 Kettlebell Swings (#32/24) 10 Strict Pullups 5 Clusters (#50/35)

Saturday - 150918

Strength: 7 Sets for load: Snatch Pull + Power Snatch (1+1) *go heavy or practice technique with light weight Metcon: For time: 15-12-9-6-3 Deadlifts (#100/70) 15m HS Walk (scale: 30m bear walk) Endurance: In teams of 3 Collect: 10,000 Meter Row 100 Burpees Box Jump 300 Double Unders

Friday - 140918

Core Strength: Tabata L-Sit + Hollow hold Metcon: EMOM in 20min: 1st min: 15 cal row / 10 cal assaultbike 2nd min: 12 Thrusters 40/30kg 3rd min: ME Burpees over the bar 4th min: rest *Score is total number of Burpees. *you have to finish all the reps first before you

Thursday - 130918

Strength: Bent-over Rows 4-4-4-4-4 Metcon: For time: 100 Double Unders 15 Overhead Squats (#60/40) 75 Double Unders 12 Overhead Squats 50 Double Unders 9 Overhead Squats 25 Double Unders 6 Overhead Squats

Wednesday - 120918

Strength: Good Morning 10-10-10-10 *focus on form! Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 9 Burpees 3 Ring Muscle-ups Endurance: Every 4min for 8 rounds: Run 400m AMRAP: 10 KB Swings 8 Burpees 3/3 One arm DB Thruster

Tuesday - 110918

Strength: E2MOM for 10min: Power Clean + Hang Squat Clean (1+1) Metcon: In Pairs for time: 80 DB Step-overs (#22.5/15, x2, 50/40cm boxes) Run 400m 40 DB Push-Press (#22.5/15, x2) Run 800m 40 DB Push-Press Run 400m 80 DB Step-overs Skills: Bar Muscle-ups

Monday - 100918

Strength: Strict C2B Pullups 5-5-5-5-5 goal is to pull as low as possible. Metcon: For time: 10 Clean and Jerks (#50/35) 4 Rope Climbs 10 Clean and Jerks 3 Rope Climbs 10 Clean and Jerks 2 Rope Climbs 10 Clean and Jerks 1 Rope Climb Endurance: AMRAP in 45min

Sunday - 090918

Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats

Saturday - 080918

Strength: Paused Front Squats (3sec pause at the bottom) 3-3-3-3-3 Rest 2min between sets Metcon: 4 Rounds for time: 21 Wallballs (#10/6) 15 Hang Power Cleans (#50/35) 9 Bar facing burpees Endurance: For time: Run 800m 50 KB Swings (#16/8) 30 Jumping Lunges 15 Pushups Run 800m

Friday - 070918

Strength: Snatch 2-2-2-2-2-2 Metcon: 3 Rounds for time: 5 Overhead Squats (#50/35) 10 Box Jumps 5 Overhead Squats (#50/35) 20 Situps 5 Overhead Squats (#50/35) 30 Double Unders Skills: 1 - Double Unders 2 - Handstand Walk