Tuesday - 141117

Skill: EMOM 10min: Even: max Handstand hold Odd: max L-Sit Metcon: AMRAP in 15min: Run 200m w/plate (#20/15) 15 Plate G2OH (#20/15) 15 Pushups

Monday - 131117

Strength: 15min to build a heavy 3-rep Front Squat Metcon: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Shoulder to overhead (#70/45) Endurance: 4 Rounds for time: Run 800m 50 Air-Squats

Sunday - 121117

Strength: Tempo Floor Press @ 3131 3-3-3-3-3 Metcon: For time: 45 Kettlebell Swings (#32/20) 45 Box Jumps 45 Hang Power Cleans (#50/35) 45 Double Unders Skills: Pullups and Muscle-ups strength progressions

Saturday - 111117

Strength: EMOM for 10min: 1 Hang Cluster Build up weight between sets Metcon: 4 Rounds for time: 40m Double KB Front Carry (#24/16, x2) 20 KB Front Squats 10 Strict HSPU (20min time-cap) Endurance: 5 Rounds: Run 800m 20 KB Swing (#16/12) 20 Pushups 20 Ring Row (feet

Friday - 101117

Skill: Double Unders practice: EMOM for 10min: Even: Max Double-Unders Odd: Rest Metcon: In Teams of 3, For Time: 45 Front Squats (#70/45kg) 45 Toes To Bar 30 Front Squats 30 Toes To Bar 15 Front Squats 15 Toes To Bar *Barbell Can NOT touch ground until you have

Thursday - 091117

Strength: 12min to build a heavy 2-reps Power Clean Metcon: For max reps: 00:00-8:00 Run 800m AMRAP Wallballs (#10/6) 8:00-13:00 Run 400m AMRAP Bar-facing Burpees 13:00-16:00 Run 200m AMRAP Power Cleans (#80/55)

Wednesday - 081117

Skill: Rope Climb Metcon: 5 Rounds for time: Run 200m 10 Deadlifts (#100/70) 3 Rope Climbs Endurance: In Teams of 2: Run 1600 + Stairs Row 1600 30 Burpees Run 1200 + Stairs Row 1200 30 Burpees Run 800 + Stairs Row 800 30 Burpees Run 400 + Stairs Row 400 30 Burpees

Tuesday - 071117

Strength: 5 Sets of the complex: 1 Snatch high pull 2 Power Snatches 1 Overhead Squat Increase load between sets and rest as needed Metcon: AMRAP in 14min of: 21 Wallballs (#10/6) 12 Ring Dips 3 Power Snatches (#60/40)

Monday - 061117

Skill: Handstand practice (12min) Metcon: For time: 10m 1-arm Overhead KB Walking lunges (#24/16) 20 Box Jump overs 30 HSPU 30 C2B Pullups 20 Box Jump overs 10m 1-arm Overhead KB Walking lunges (#24/16) Endurance: In teams of 2 : AMRAP in 40 min: Partner 1: Row 800m Partner

Sunday - 051117

Strength: Squat Clean 2-2-2-1-1-1-1 (15min cap) Metcon: 4 Rounds for reps: 3min window: 50 Double Unders 15 Toes-to-bar AMRAP of DB snatches (#30/20) in the remaining time *Rest 1min between rounds *Score is the number of db snatches achieved Skills: Snatch

Saturday - 041117

Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: For time: Run 400m 20 Burpee 100 Double Unders Run 800m 15 Burpee 50 Double Unders Run 1200m 15 Burpee 50 Double Unders Run 800m 20 Burpee 100 Double Unders Run 400m Competitors: A.

Friday - 031117

Strength: Push Press 5-5-5 Metcon: AMRAP in 15min of: 9 Kettlebell Swings (#32/20) 6 Hang Power Cleans (#60/40) 3 Push Press (#60/40) Skills: Handstand Push-ups

Thursday - 021117

Core Strength: 5 Sets: 20sec L-Sit hold 15 Hollow rocks 10 Good mornings (medium weight) Metcon: AMRAP in 12min of: 3-6-9-12... Chest-to-bar Pullups Box Jumps

Wednesday - 011117

Strength: For load: E2MOM for 20min: Power Cleans + Front Squats + Jerks (2+2+2) Metcon: "Annie" 50-40-30-20-10 reps of: Double Unders Situps (15min timecap) Endurance: 5 Rounds for time: Run 800m 15 Burpees 10 Pullups 20 KB Walking Lunges (#16/12) 20 KB Swing (#16/12)

Tuesday - 311017

Strength: Strict Pullups: 3 sets for max reps each Rest 2min between Metcon: In Pairs for time: 160 Thrusters (#35/25) -EMOM 4 Burpees -Work with 2 bars, one must hold the bar overhead for his partner to work -Switch as you like

Monday - 301017

Skill: Rope Climb Metcon: 5 Rounds for time: Run 400m 30 Air-Squats 3 Rope Climbs Endurance: In teams of 2: Run 800 Row 1200 100 Air Squat Row 1000 90 Pushups Row 800 80 T2B Row 600 60 Burpees Row 400 50 Pullups Row 1200 Run 800