Saturday - 200221
Skill/Strength: Weighted Pistols 12-10-8-8-8 Go heavy or practice technique Metcon: 3 Rounds for time: 16 Jacksons 16 Cossack Squats 16 Situps 16 Rollups 16 Pushups
Latest
Friday - 190221
Core Strength: 3 Sets: 30 Russian Twists 20 V-Ups 10 Leg raises 1min Rest Metcon: For time: 40 Mountain Climbers 40 HSPU 40 Mountain Climbers 40 Pistols 40 Mountain Climbers 40 Devil-Press
Thursday - 180221
Strength: 4 Sets: 10/10 Single-leg Hip Thrusts 30sec Commando Planks Metcon: AMRAP in 15min of: 15 KB Swings 12 Weighted Step-ups 10 Burpees
Wednesday - 170221
Strength: Weighted Pushups 10-8-8-6-6-4 Metcon: For time: 100 Air-Squats 100 DB Power Cleans 100 Situps 100 DB Renegade Rows
Tuesday - 160221
Strength: 3 Sets: 15/15 Single-leg Deadlifts 15 Back extensions 2:00 Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pushups DB Snatch DB Thrusters 100-90-80.....10 Double Unders
Monday - 150221
Strength: Weighted Jacksons 10-8-8-8-6 Metcon: 6 Rounds for time: 20 KB Swings 20 Situps *EMOM - 4 Burpees
Sunday - 140221
Strength: 4 Sets: 20/20 Single-arm Bentover Rows 1min Plank *rest as needed Metcon: 5 Rounds for max reps: 3min AMRAP: 7 Pushups 8 DB/KB S2OH 9 Situps *rest 1min between amraps
Saturday - 130221
Strength: Weighted Pistols 8-8-8-8-8-8 (4each leg) go heavy or practice progressions if needed Metcon: AMRAP in 16min of the ladder: 20-40-60-80... Double Unders 5-10-15-20... Burpee Step-ups (weighted)
Friday - 120221
Skill: 10min Handstand practice and progressions Metcon: For time (35min cap): 50 Burpees 70 V-Ups 90 Pushups 100 Thrusters 90 KB Swings 70 Jumping Lunges 50 Burpees
Thursday - 110221
Strength: 5 Sets: 6/6 Single-arm Arnold Press 12 Weighted Jacksons rest 1:30 Metcon: 2 Rounds for time: 30 Overhead Reversed Lunges 30 DB/KB Snatch 30 Situps 30 Thrusters 30 Hang Squat Cleans
Wednesday - 100221
Strength: Single-leg Good Mornings 7-7-7-7-7 @5050 tempo Metcon: AMRAP in 20min of: 5 HSPU 10 Overhead Lunges 15 KB Swings
Tuesday - 090221
Core Strength: 5 Sets (try unbroken): Max time Hollow Hold 10 V-Ups 60sec Side planks (30/30) 40sec Plank 20sec Commando Plank Rest 1min Metcon: 2 Rounds for time: 120 Double Unders 60 Thrusters 120 Double Unders 24 Lateral Burpees