Thursday - 301117

Strength: Power Clean touch and go 3-3-3-3-3 Build weight Metcon: 3 Rounds for time: 1 Stairs ascend 15 Ring Dips 15 Deadlifts (#100/70)

Wednesday - 291117

Skill: Double Unders, 10min practice And then: Test 100 Double Unders for time (or 300 singles) Metcon: 5 Rounds for time: 10 Box Jump Overs 12 DB Push-Press (#25/15, x1) 15 V-ups (15min timecap) Endurance: In Teams of 2: 100 DoubleUnders 200 Pullups 80 Double Unders 200 Pushups 60

Tuesday - 281117

Strength: Jerk (from the rack) 15min to build a heavy 1-rep Metcon: For time: Run 800m 50 Toes-to-bar 30 Overhead Squats (#60/40) 50 Pushups Run 800m

Monday - 271117

Strength: Front Squat 3-3-3-3-3 3sec pause at the bottom Metcon: AMRAP in 12min of: 12 Power Cleans (#50/35) 12 Pullups 12 Burpees Endurance: 2 Rounds: 50 KB Swing (#16/12) Run 800m 50 Burpee Over the KB Run 400m 50 Lunges Run 200m

Sunday - 261117

Metcon: "Whitten" 5 Rounds for time: 22 KB Swings (#32/24) 22 Box Jumps Run 400m 22 Burpees 22 Wallballs (#10/6) (40min timecap)

Saturday - 251117

Strength: Overhead Squat 2-2-2-2-2-2 Metcon: For time: 45 Box Jumps 30 Thrusters (#50/35) 15 Bar Muscle-ups Endurance: Complete: 4x 250 Row. Rest 1 min between rounds. 3x30 Cal Sprint Assult Bike. Rest 1 min between Rounds 5x400 Run. Rest 1 min Between Rounds. 5x20 Burpee Sprint. Rest 1 min

Friday - 241117

Strength: Every 90sec for 12min (8sets): Clean Pull Clean Deadlift High Hang Clean (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12-15-18.... etc Kettlebell Swings (#32/24) Box Jumps Situps Skills: Handstand (hold/walk)

Thursday - 231117

Strength: Push Press 10-8-6-4-2 Rest 90sec between sets Metcon: In pairs, I-go-you-go for as many rounds possible in 24min of: Run 200m 20 Knees-to-elbows 10 Ring Dips Partner A does a full round while Partner B rest then switch.

Wednesday - 221117

Strength: E2MOM for 5 sets: Max Strict Chest-to-bar pullups. If your max is less then 5 use a band. Metcon: For reps: Tabata Back Squats (#40/30, no racks) Rest 1min Tabata Hand-Release Pushups Rest 1min Tabata Double Unders (3 singles = 1 double) Rest 1min Tabata DB/KB Deadlifts (#25/

Tuesday - 211117

Skill: Rope Climb Metcon: For time: Run 400m 30 Power Cleans (#60/40) Run 400m 20 S2OH (#60/40) Run 400m 10 Rope Climbs (20min timecap)

Monday - 201117

Strength: Back Squat 3-3-3-3-3 Metcon: For time: 27-21-15-9 reps of: Overhead Lunges (#40/30) Pullups Endurance: In teams of 2: AMRAP in 40 min: Run 400m 40 Thrusters (#20/15) 30 Burpees + 2 HR Push ups

Sunday - 191117

Strength: 12min to build a heavy 1-rep Squat Clean Metcon: AMRAP in 16min of: 14 KB Snatches (#24/16) 12 Goblet Squats 10m HS Walk *scale hs walk for 20 shoulder taps or 20m bear walk Skills: Handstands (hold/walk)

Saturday - 181117

Skill: Pistols Metcon: 5 Rounds for time: 20 Pistols 15 Toes-to-bar 10 Push-Press (#50/35) (25min timecap) Endurance: Amrap 40 min : 40 Lunges 40 Situps 40 Pushups 40 Squat Run 400m Competitors: A. E2MOM 10min: 10m HS walk into: 2-3 Strict HSPU 3-5 Kipping HSPU B. "Johnson" AMRAP

Friday - 171117

Strength: Deficit Deadlift (standing on 20kg plate) 4-4-4-4 Metcon: AMRAP in 17min: 30 Wallballs (#10/6) Run 400m Skills: Pullups and Muscle-ups strength progressions

Thursday - 161117

Skill: Power Snatch Metcon: In Pairs for time: 60 Box Step-Ups (#20/10 x1 DB) 30 Power Snatches (#40/30) 40 Step-ups 20 Power Snatches (#50/35) 20 Step-ups 10 Power Snatches (#60/40)

Wednesday - 151117

Strength: Push Jerk 2-2-2-1-1 Metcon: 4 Rounds for time: 12 Pullups 30 Lateral hops over bar 3 Squat Cleans (#90/60) Endurance: For time: 100-90-80-70-60-50 Double Unders Situps Run 400