Thursday - 060918
Strength: Deficit Deadlift (on 20kg plates) 5-5-5 Metcon: 5 Rounds for time: Run 400m 8 Ring Dips 12 Pullups
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Wednesday - 050918
Strength: Hang Squat Clean 2-2-2-1-1 Metcon: In teams of 2, i-go-you-go for AMRAP in 18min: 6 Push-Jerks (#60/40) 6 Burpee-Pullups *partner 1 works, partner 2 - sandbag hold (#60/45) *reps only count when the sandbag is being held Endurance: For time: Run 800m 30 Ground to overhead (#20/
Tuesday - 040918
Strength: Front Rack Lunges 6-6-6-6-6 Metcon: For time: Run 800m 100 Pushups 100 Wallballs (#10/6) 100 Pushups Run 800m Skills: 1 - Double Unders 2 - Handstand Walk
Monday - 030918
Strength: Press 5-5-3-3-3-1-1 Rest 2-3min between sets Metcon: AMRAP in 14min of the ladder: 2-4-6-8-10.... DB Hang Squat Cleans (#30/20, x1, alt arms) Burpee Box Jumps Endurance: Every 4 min for 8 Rounds: Run 400m Amrap: 10 Situps 10 Air Squat 10 Plate G2OH
Sunday - 020918
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups
Saturday - 010918
Skill: Rope Climb Metcon: For max reps, 1min on each station for 3 rounds: * Burpees * Wall Balls (#10/6) * Deadlifts (#50/35) * Medball Situps (#10/6) * Hang Power Cleans (#50/35) * REST Endurance: In teams of 2 for time: 300 Double Unders 200 Situps 100 Air-Squats *Every 3min - Run
Friday - 310818
Strength: E2MOM for 14min: Snatch Balance + Overhead Squat (1+3) Build to a heavy load or practice technique Metcon: For time: 100 Double Unders 15 Power Cleans (#80/50) 100 Double Unders 12 Power Cleans 100 Double Unders 9 Power Cleans Skills: Butterfly Pullups
Thursday - 300818
Strength: Weighted Pushups 8-8-8-5-5-5 Metcon: AMRAP in 15min: 15 Situps 12 Box Jumps 9 Deadlifts (#100/70)
Wednesday - 290818
Strength: Back Squat 4-4-4-4 Metcon: 5 Rounds for time: 12 DB Snatch (#22.5/15) 15 Wallballs (#10/6) 6 x 8.5m Shuttle Runs w/DB (grey area) Endurance: For time, 21-18-15-12-9-6-3 Run 400m Burpees Dual KB Thrusters (#16/8)
Tuesday - 280818
Strength: Push-Press - 15min to build RM3 Metcon: For time: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry (Left arm, #32/24) Then: 27-21-15-9: KB Swings (#32/24) Toes-to-bar Then: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry
Monday - 270818
Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: AMRAP in 13min: 100 Double Unders 50 Weighted Pushups (#20/10) 25 Thrusters (#50/35) 12 Bar Muscle-ups Endurance: 3 Rounds for time: Run 800m 30 Air-Squats 20 Situps 10 Double Unders Run 800m 30 Lunges 20 V-Ups 10 Double Unders
Sunday - 260818
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 12-10-8-6-4 Overhead Squats (#60/40) 10 Burpee Box Jumps
Saturday - 250818
Strength: Split Jerk 2-2-2-2-2 Metcon: 5 Rounds for time: Run 200m 15 KB Swings (#24/16) Run 200m 15 V-ups Endurance: Amrap in 45 min : Run 400m 10 DB Thrusters (#10/6) 10 Renagade Rows 10 TTB Competitors: A. 3-pos Clean (floor, knee, hang) 15min build for today’s heavy
Friday - 240818
Strength: Deadlift 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Plate G2OH (#20/15) 40 Overhead Lunges (#20/15) Skills: Toes-to-bar
Thursday - 230818
Metcon: “Hammer”: 5 Rounds for time: 5 Power Cleans 10 Front Squats 5 Jerks 20 Pullups Rest 90sec Rx: #61/43
Wednesday - 220818
Strength: Weighted Pullups 5-5-5-3-2-1 *rest 2-3min between sets Metcon: In teams of 2, i-go-you-go for AMRAP in 15min of: 3 Sandbag Over shoulder (#60/45) 5 Ring Dips 7 DB Front Squats (#22.5/15, x2) Endurance: For time: 10-20-30-40-50 Run 800m Situps Box Jumps KB Swings (#16/12)