Sunday - 100917

Metcon: For time: Run 1600m Immediatly into: AMRAP in 6min: Clean and Jerks (#50/35) Cash-out: 3 sets: 20 Hollow body rocks 20 Superman rocks Skills: Handstand Pushups

Saturday - 090917

Strength: Bent-over Rows 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 35 Box Jumps 20 Deadlifts (#100/60) 10 Burpee Bar MU 20 Deadlifts 35 Box Jumps 50 Wallballs Endurance: 1. Row 4x400 Meter Rest 1:30 2. Assault Bike 40 cal x 4 time Rest 2 min 3. 100

Friday - 080917

Strength: Turkish get ups 3-3-3-3 *each hand Metcon: 4 rounds for reps: 1 min KB sumo deadlift high pull (#32/24) 1 min box jumps 1 min shoulder to over head (#40/30) 1 min cal Row 1 min rest

Thursday - 070917

Skill: Ring Muscle-up Metcon: "Nate" AMRAP in 20min: 2 Ring Muscle-ups 4 HSPU 8 Kettlebell Swings (#32/24)

Wednesday - 060917

Strength: Back Squat - 15min to build a heavy 3-rep Metcon: For time: 200m Farmer Carry (#25/15) Then: 21-18-15-12 reps of: -Toes-to-bar -DB Hang Squat Cleans (#25/15) Then 200m Farmer Carry Endurance: In team of 2: 1000 Single Unders 800m Run 600 Air Squats 400 Pushups 200 Pullups

Tuesday - 050917

Strength: E2MOM for 16min (8sets): 2 Hang Power Cleans 2 Front Squats 2 Push-Jerks Increase load between sets Metcon: AMRAP in 10min: 5 Power Cleans (#60/40) 5 Burpees over the bar 5 Rollups

Monday - 040917

Skill/Strength: 15min: Power Snatch Work to a heavy single or go light and work on technique Metcon: 5 rounds for time: 7 Power snatches (#52/35) 7 HSPU 14 Pistols Endurance: Run 1200m Then 3 Rounds: 20 KB Swing (#20/12) 20/20 KB Push Press 60 Goblet Squat

Sunday - 030917

Speed: One attempt, as fast as possible, Choose one: 500m Row Or 1000m Assault bike Metcon: 3 Rounds for time: Run 400m 21 Deadlifts (#80/50) 50 Double Unders Skills: Kipping Pullups

Saturday - 020917

Strength: Tempo Front Squats @ 3130 3-3-2-2-2 Metcon: 4 Rounds for time of: 15 Toes to bar 15 Ring dips 15 Push-ups 15m Handstand walk Endurance: 7 Rounds: 20 KB Swing (20/12) 10 Ring Dips 20 Situps 2 Rope Climb Run 200m 20 Goblet Squat 10 Pullup 20 Situps 2

Friday - 010917

Skill: Power Clean Metcon: In teams of 3 for time: Run 400m 300 Air-Squats 200 Hand Release Pushups 100 Power Cleans (#60/40) 10 Rope Climbs Skills: -Double Unders -Rings work

Thursday - 310817

Core Strength: AMRAP in 5min: Weighted Plank (#20/10) Metcon: For time: 120 Double Unders 60 C2B Pullups 60 DB Thrusters (#25/15, x2) 120 Double Unders *Split the c2b and the thrusters as you wish

Wednesday - 300817

Strength: High Hang Squat Snatch 2-2-2-2-2 Metcon: 5 Rounds for time: 30 Jumping Lunges 20 Medball Situps (#10/6) 10 Ring Dips *20min cap Endurance: In teams of 2: 2 Rounds: 80 Pullups 80 Squat 80 Ring Dips 80 Push Press 80 DU 80 Burpee 80 KB Swing (20/16)

Tuesday - 290817

Skill: Split Jerk Metcon: AMRAP in 16min of: Run 400m 12 Clean and Jerks (#60/40) Cash-out: For quality: 30 Slow and controlled V-ups. Try to go 3sec up, 3sec down

Monday - 280817

Power: Broad Jump - 3 attempts to set a best distance jump Metcon: For time: 50-40-30-20-10 Russian kettlebell swings (#24/16) Ab-mat Situps Double Unders Endurance: Buy In: 4x400 Sprint Then: 3 Rounds: 30 Situps 30 Reverse Lunges with Wallball (#10/6) 30 Wallball Run 800 Cash out : Row 2km

Sunday - 270817

Strength: Overhead Squats 3-3-3-3-3 Metcon: AMRAP in 20min: 20 Wallballs (#10/6) 20 Toes-to-bar 20 Db Snatch (#22.5/15) Skills: -Double Unders -Rings work

Saturday - 260817

Strength: Weighted Chinups 5-4-3-2-1 Metcon: For time: 50 Deadlifts (#50/35) 40 Front Squats 30 S2OH 20 Hang Power Cleans 10 Thrusters (15min timecap) Endurance: AMRAP in 35min: 7 Pullups 14 Pushups 21 Double Unders Run 400m Competitors: A. Every 2min for 14min (7sets): 3-pos Snatch Start with 65% of