Thursday - 061218

Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *RX: Wearing a 9/6kg Vest *Split reps as you like (pullups/pushups/squats)

Wednesday - 051218

Strength: Weighted Box Step-ups (DBs/KBs) 6-6-6-6-6-6 (3 each leg) go as heavy as possible rest 1:30 Metcon: 4 Rounds for time: 15 Wallballs (#10/6) 10 HSPU 5 Deadlifts (#110/75) 1 Legless Rope Climb Endurance: 10 Rounds, each as fast as possible: Run 200m 20 Double Unders

Tuesday - 041218

Strength: Clean and Jerk 8x1 *rest 1:30 between sets Metcon: In teams of 2, i-go-you-go: *min 00:00 - 8:00: 5 Sandbag Cleans (#75/45) 10 Abmat Situps *min 8:00 - 16:00: 5 Ring Dips 10m Plate Overhead Lunges (#20/10)

Monday - 031118

Skill: Rope Climb Metcon: For time: 15 Sumo Deadlift High Pull (#52/35) 30 C2B Pullups 60 Wallballs (#10/6) 30 Toes-to-bar 15 Sumo Deadlift High Pull Endurance: 5 Rounds for time: 30 Goblet Lunges (#16/12) 30 Situps 30 KB Push Press (#16/12, x1) 30 Back Extension 400m

Sunday - 021118

Strength: 12min to build RM2 Thruster Metcon: 7 Rounds for time: 7 DB Thrusters right srm (#22.5/15) 5 Burpee Box Jump overs 7 DB Thrusters left arm 5 Burpee Box Jump overs Endurance: "Eva" 5 Rounds for time: 800m Run 30 KB swings (#24/16) 30

Saturday - 011218

Strength: Every 2.5min for 20min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 12min of: 40 Double Unders 7 Hang Squat Cleans (#70/45) Competitors: A. 5 Sets for load: 1 L-Rope climb (seated) 3 Overhead Squats *rest 3min between sets and increase load B. 3 Rounds for

Friday - 301118

Strength: 5 Sets of: Max strict chinups (no weight added) Rest 2-3min between Metcon: AMRAP in 15min of: 6 DB Step-ups (#15/10, x2) 6 DB Burpees (#15/10, x2) 6 DB Push-Press (#15/10, x2) Endurance: AMRAP in 15min: 400m Run 20 Wallballs (#10/6) 10 Ball facing burpees

Thursday - 291118

Strength: 400m one arm farmer carry (200m right arm, 200m left arm) go slow and heavy Metcon: For time: 25 Burpees 25 Power Cleans (#60/40) 25 Burpees *EMOM - 7 Wallballs (#10/6) *RX: wearing a weighted vest (#10/6)

Wednesday - 281118

Strength: 7 sets for load: Power Clean + Hang Power Clean (1+1) rest 2min between sets Metcon: For time: 27-21-15-9-3 reps of: Front Squats (#43/30) HSPU Endurance: In teams of 2, i-go-you-go: 120 Burpees (switch every 15) 600 Double Unders (switch every 100) 1600m Run (switch every 400m) 4000m

Tuesday - 271118

Power: 1. Box Jump for height (10min) 2. Broad Jump for max distance (3 attempts) Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups

Monday - 261118

Skill: Handstand practice - 15min Metcon: 4 Rounds for max reps: 1min Deadlifts (#80/50) 1min Ring Dips 1min Burpees over the bar 1min Rest Endurance: AMRAP in 30min: 1km Row or Run 20 Burpee Tuck Jumps 30 Plate Thrusters (#15/10) 40 Abmat Situps 50 Walking Lunges Steps 100

Sunday - 251118

Strength: Front Rack Lunges 10-10-10-10 *do 5 right then 5 left Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 200m Partner B: AMRAP of: 10 Hang Clean and Jerks (#40/30) 10 Toes-to-bar *Switch every 200m and continue reps where your partner left off *Score is number of