Sunday - 291017

Strength: Deadlift 5-5-5 Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Skills: Handstand Pushups

Friday - 271017

Strength: Weighted Pullups 10-8-6-4-2 Increase weight between sets *scale reps as needed Metcon: For max reps: -4min cap: Run 400m Max KB Swings in remaining time (#24/16) Into: -4min cap: Run 400m Max Burpees-over-bar in remaining time Into: -4min cap: Run 400m Max Hang Squat Cleans in remaining time

Thursday - 261017

Metcon: "Filthy Fifty" For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (#16/12) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (#20/15) 50 Back Extensions 50 Wall Balls (#10/6) 50 Burpees 50 Double-Unders

Wednesday - 251017

Strength: E2MOM for 14min: 1 Snatch *beginners practice technique Metcon: AMRAP in 9min of: 3 Bar Muscle-ups (scale to 6 c2b pullups) 6 Front Squats (#60/40) 9 HSPU Endurance: In teams of 2 Amrap 40 min : Row 15/12 Cal 10 Jumping Lunges Max Effort Burpees 2 min on

Tuesday - 241017

Power: Box Jump for height - 15min to build for a high jump Metcon: For time: Run 800m Then 3 Rounds: 15 Pushups 12 Thrusters (#43/30) 9 Ring Dips (15min time-cap)

Monday - 231017

Skill: Kipping Pullups Metcon: AMRAP in 16min of: 20 DB lunges, hands on sides (#22.5/15, x2) 10 Burpees 20 Situps 10 Pullups 20 Tuck jumps Endurance: AMRAP in 40 min: Run 400m 20 Target Burpee Run 200m 20 KB Swings (#16/12) Run 200m 20 T2B

Sunday - 221017

Strength: Overhead Squat 3-3-3-3-3 Metcon: For time: 75 Double Unders 60 Situps 45 Deadlifts (#100/70) 60 Situps 75 Double Unders (20min timecap) Skills: Rings work

Saturday - 211017

Strength: Push-Press 8-8-8-8 Metcon: AMRAP in 12min of: 7 Hang Squat Cleans (#50/35) 12 Toes-to-bar 6x6 Shuttle Sprint Endurance: In teams of 2 : 35 min to Complete : 50 Push Ups 100 Burpee 200 Double Unders 300 AirSquat Partner can work when the other is running 200 m , need to

Friday - 201017

Strength: Power Clean 3-3-3-2-2 Metcon: In Pairs, AMRAP in 20min: 20 DB Deadlifts (#25/15, x2) 10 Synchronized Burpees 20 HSPU

Thursday - 191017

Skill: Power Snatch Metcon: AMRAP in 18min of: Run 200m 10 Power Snatches (#35/25) Rx: Wearing a 10/6kg vest

Wednesday - 181017

Skill: Handstands practice for 12min Metcon: For time: 15-12-9 Strict Pullups 20m-20m-20m DB Front rack lunges (#22.5/15, x2) 30-24-18 Box Jumps (20min timecap) Endurance: In teams of 4: 40 Min Amrap of: Rowing Running Burpee Situps Switch as you like. Only one person at a station

Tuesday - 171017

Strength: Weighted Pullups 5-5-5-5-5 Metcon: 5 Rounds for time: 50 Double Unders 30 Pushups 10 Kettlebell Swings (#32/20)

Monday - 161017

Skill: Power Clean Metcon: 10 Rounds for time: 3 Power Cleans (#80/50) 2 Front Squats 1 Thruster (14min time-cap) Endurance: In teams of 2: Run 800m 80 Wallballs (#10/6) Run to the Stairs 200 Double Unders Run 600m 80 Jumping Lunges Run to the Stairs Run 400m 80

Sunday - 151017

Strength: Front Rack Lunges 5-5-5 (each leg) Metcon: 3 Rounds for time: Run 400m 20 DB Snatch (#22.5/15) 5 Rope Climbs (20min time-cap) Skills: -Double Unders -Kipping Toes to bar

Saturday - 141017

Strength: Hang Power Clean + Push Press 2-2-2-2 Metcon: In pairs for time: 21-18-15-12-9-12-15-18-21 Box Jump overs Toes-to-bar *Partner must hold plate overhead (#20/15) Endurance: Emom for 35 min: 15/12 Cal Row 70 Double Under 10 Burpee Box Jump 15/12 Assault bike 25 KB Swing (#16/12) 30

Friday - 131017

Skill: L-Sit hold: 5 sets for max hold time Rest 1min between *use rings/bars/boxes Metcon: For time: 75 Wallballs (#10/6) 10 Clean and Jerks (#60/40) 50 Wallballs 10 Clean and Jerks 25 Wallballs 10 Clean and Jerks (20min time-cap) Skills: Handstands