Monday - 010118

Skill: Snatch Balance 2-2-2-2-2-2 Metcon: AMRAP in 18min: Run 200m 8 Overhead Squats (#50/35) 8 Sumo-Deadlift High Pulls (#50/35) Endurance: For time, 50-40-30-20-10: G2OH (#15/10) Double Unders Run 400m

Sunday - 311217

Strength: Tempo Deadlifts 3-3-3-2-2 3sec going up, 3sec going down, no pauses Metcon: In Pairs, AMRAP in 26min of: 12 HSPU 16 KB Swings (#24/16) 20 Box Jumps 24 1-arm Overhead Lunges w/KB (#24/16) *Split reps as you wish Skills: Kipping Pullups/Toes-to-bar

Saturday - 301217

Strength: Front Squat 3-3-3-3-3 Metcon: 5 Rounds for time: 7 Hang Squat Cleans (#75/47.5) Run 400m 7 Burpee Chest-to-bar Pullups Endurance: 5 Rounds for time: 1 Stairs ascend 30 Pushups 1 Stairs ascend 30 Air-Squats Run 400m 30 Pullups Row 500m 30 Burpees Competitors: A. 5 Sets: 1-3

Friday - 291217

Speed tests: 1 - Row 400m 2 - 6x10m Shuttle Sprint 3 - Stairs ascend (all the way up and back to the box) *go as fast as possible on each attempt and rest as needed between Metcon: 3 Rounds for time: 25 Deadlifts (#80/55) 25 Ring Dips (16min

Thursday - 281217

Skill: Single/Double/Tripple Unders practice for 12min Metcon: For time: 50 Double Unders 30 Thrusters (#40/30) 10 Ring Muscle-ups 30 Thrusters 50 Double Unders

Wednesday - 271217

Strength: 15min to build a heavy Clean and Jerk for today Metcon: For time: 21-15-9 reps of: Power Cleans (#60/40) HSPU Box Jumps Endurance: In teams of 2: 100 Double Unders Run 800m 100 Double Unders Run 600m 100 Double Unders Run 400m 100 Double Unders then Row 3km

Tuesday - 261217

Skill: Pistols - 10min practice Metcon: For time: 75 Situps Then, 5 Rounds: 20 Hang DB Snatch (#22.5/15, from hang) Farmer carry 100m (20m x5) Then, 75 Situps

Monday - 251217

Strength: Floor Press 6-6-6-6 Metcon: For time: 25-20-15-10-5 reps of: DB/KB Front Rack Lunges (#25/15, x2) Toes-to-bar (16min timecap) Endurance: 3 Rounds for time : Run 200m 80 Wallball (#10/6) Run 400m 40 KB Swing (#16/12) Run 800m 20 Toes-To-Bar

Sunday - 241217

Strength: Weighted Dips 5-5-5 Metcon: "Air Force WOD" For Time 20 Thrusters (#43/30) 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *EMOM 4 Burpees (including at the start) Skills: Handstands (hold/walk)

Saturday - 231217

Strength: Clean Pull 3-3-3 (85% of rm1 clean) Clean 1-1-1-1-1 Metcon: Max Rounds in 5min of: 6 Strict Pullups 6x6 Shuttle Run 10 Wallballs (#10/6) *3 Rounds, rest 1min between Endurance: Run 3x800m Rest 1:1 Run 800m all out Run 3x400m Rest 1:1 Run 400m all out

Friday - 221217

Strength: Bulgarian Split Squat 5-5-5 (each leg) Metcon: 3 Rounds for time: Run 400m 40 Pushups 10 Hang-to-overhead (#60/40) Skills: Bar Muscle-ups

Thursday - 211217

Strength: E2MOM for 10min: 2 Push Jerks + 1 Split Jerk build up the weight every set. Metcon: AMRAP in 20min: 50 Double Unders 15 Kettlebell Swings (#32/24) 10 Front Squats (#70/45)

Wednesday - 201217

Skill: Rope Climb Metcon: In teams of 3 for time: 100 DB Thrusters (#25/15, x2) 65 DB Burpees (jump with dbs on sides) 30 Rope Climbs *one works, one rest and one holds a plank (20min timecap) Endurance: In teams of 2: 100 Wallball Passes (#10/6) Run 800m

Tuesday - 191217

Skill: Snatch Metcon: For time: Run 800m 15 Squat Snatches (#60/40) Run 400m 10 Squat Snatches (#65/42.5) Run 200m 5 Squat Snatches (#70/45)

Monday - 181217

Strength Pause Overhead Squat (2sec) 3-3-2-2-1 Metcon: "Nasty Girls" 3 Rounds for time: 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#61/43) Endurance: Run 400 5 Rounds : 30 Air Squat 20 Situps 10 Burpees Run 800 100 Burpees Run 800 5 Rounds: 30 Air Squat 20

Sunday - 171217

Skill/Strength: Strict HSPU do 5 sets of max reps (E3MOM) or practice technique Metcon: In teams of 2, I-go-you-go for max rounds in 18min: 3 Hang Squat Cleans (#60/40) 4 Front Rack Reversed Lunges (#60/40) 5 Burpees over the bar *pick a weight that you can handle