Monday - 170619
Skill: Kipping Pullups Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups Endurance: 7 Rounds for time: 30 Air Squats 50 Double Unders 8 One arm Devil-Press (#15/10, x1) Run 200m
Latest
Sunday - 160619
Strength: Deadlift 5-5-5 Metcon: 4 Rounds for time: 10 KB Front rack lunges (#24/16) 15 KB Swings 20 Sumo Deadlift high pull 25 Situps Endurance: E6MOM For 36min (6sets): 15/12 Cal Row 10 DB Clean and Jerks (#15/10, x1) 10 Burpees Over DB 200m Run
Saturday - 150619
Strength: Power Clean 2-2-2-2-2 Metcon: In Pairs, 30 Rounds (i-go-you-go) for time: 5 Wallballs (#10/6) 3 HSPU 1 Sandbag Over Shoulder (#75/45) Weightlifting: -Snatch balance + overhead squat (60%) 1+3 / 5 (70%) 1+3 /3 -Hang snatch (60%) 3×3 (70%) 3×3 (75%) 2×2 -Split jerk
Friday - 140619
Strength: Single Arm DB Bent Over Row 10-10-10 (each arm) Metcon: For time: 21 Power Snatches (#43/30) Run 400m 42 Overhead Squats (#43/30) Run 400m 63 Deadlifts (#43/30) Run 400m Endurance: In Pairs for time: 120-100-80-60-40 Cal Row Wallballs (#10/6)
Thursday - 130619
Strength: 15min build to a heavy complex of: Clean Pull + Power Clean + Front Squat (1+1+2) Metcon: For time: 5-4-3-2-1 Wall Climb 8 Thrusters (#50/35) 10 Box Jumps
Wednesday - 120619
Strength: E3MOM for 15min: 2 Split Jerks Metcon: AMRAP in 12min: 5 Hang Power-Cleans (#75/50) 15 Kettlebell Swings (#24/16) Endurance: AMRAP in 30min: 30 One arm DB Thrusters (#15/10, x1) 30 Pushups 30 Situps
Tuesday - 110619
Strength: 5 Sets: 5 Romanian Deadlifts 5-10 Strict Toes-to-bar Metcon: For time: 200m Farmer Carry (#24/16, x2) 12 Clean and Jerks (#70/45) 200m Sandbag Carry (#60/45) 12 Clean and Jerks 200m Double KB Front Rack Carry (#24/16, x2) Weightlifting: -Hang snatch high pull+hang power snatch
Monday - 100619
Skill: Rope Climb Metcon: For time: 50 Wallballs (#10/6) 25 Burpee Box Jump Overs 800m Run with Wallball 25 Burpee Box Jump Overs 50 Wallballs Endurance: 4 Sets: 400m Run with vest (#10/6) rest 1:1 Then 4 Sets: 600m Row rest 1:1 Then 4 Sets: 100
Sunday - 090619
Strength: Pause Overhead Squat 3-3-3-2-2 (3sec at the bottom) Metcon: 3 Rounds for time: 10 Ring Muscle-ups 50 Air Squats 100 Double Unders Endurance: AMRAP in 35min: 40 Plate G2OH (#20/15) 30 Plate OH Lunges 20 Burpees on Plate
Saturday - 080619
Strength: Bent Over Row 5-5-5 Metcon: For time: 50 Chest-to-bar Pullups 50 Toes to Bar 50 DB Box Step Ups (#22.5/15, x2) 50 DB Thrusters (#22.5/15, x2) 50 Burpees Weightlifting: -Snatch balance (60%) 3×6 -Clean + front squat + power jerk (60%) 2+1+1 /2 (70%
Friday - 070619
Strength: Snatch Pull 3-3-3-3-3 Metcon: AMRAP in 15min: 12 Power Cleans (#43/30) 12 Burpees 24 Lateral bar hops Endurance: 5 Rounds for time: Row 500m 40 Russian Kettlebell Swings (#16/12) 30 Situps 20 Burpees 10 Rollups Skills: 1. Double Unders 2. Pistol Squat
Thursday - 060619
Skill/Strength: Split Jerk 2-2-2-1-1-1 Metcon: For max reps, on a running clock: 0:00 – 10:00 1600m run then, max DB hang clean & jerks (#22.5/15, x2) 10:00 – 17:00 800m Run then, max Pullups 17:00 – 21:00 400m Run then, max Wallballs (#10/6)