Friday - 150318

Strength: Back Squat 5-5-5 Metcon: 7 Rounds for time: Run 200m 14 one-arm KB Thrusters (#24/16, 7 each arm) 10 Box Jumps Skills: Clean and Jerk

Thursday - 150318

Strength: E2MOM for 12min: Split Jerk 2-2-2-1-1-1 *work on technique if you're new to the movement Metcon: For time: 50 Wallballs (#10/6) 40 Deadlifts (#100/70) 30 HSPU 20 Pistols 10 Bar Muscle-ups (15min time-cap)

Wednesday - 140318

Strength/Skill: Hang Snatch 2-2-2-2-2 Metcon: AMRAP in 10min: 10 Power Snatches (#35/25) 5 Bar facing burpees Endurance: 10 Rounds: Run 200m 100 Single Unders 10 Toes-to-bar 10 Burpees 10 Jump Squats

Tuesday - 130318

Metcon: "Barbara" 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest

Monday - 120318

Strength: Push-Press - 15min to build RM2 Metcon: For time: 5-4-3-2-1 Hang Squat Cleans (#70/40) 25-20-15-10-5 Clapping Pushups Endurance: For time, 7 rounds: Run 400m 30 Situps 21-18-15-12-9-6-3 Box Jumps Pushups Goblet Squats (#16/12)

Sunday - 110318

Strength: Back Squat 3-3-3-3-3 Pause for 2sec at the bottom on the last rep of each set Metcon: For time: 18-14-10-6-2 reps of Rollup-Burpees Kettlebell Swings (#32/24) Weighted ABmat Situps (#20/10, legs anchored with dbs) Skills: Clean and Jerk

Saturday - 100318

Metcon: Open Workout 18.3: 2 Rounds for time/reps: 100 double-unders 20 overhead squats (#52/36) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (#22.5/15) 100 double-unders 12 bar muscle-ups *(Time-cap: 14min) Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups

Friday - 090318

Skill: Rope Climb Metcon: AMRAP in 20min: Run 200m 10 Medball Cleans (#10/6) 1-2-3-4.... Rope climbs *Start with 1 RC and add 1 every round Skills: Muscle-up Progressions

Thursday - 080318

Strength: Floor Press 4-4-4-4-4 Metcon: AMRAP in 14min: 50 Double Unders 12 Toes-to-bar 12 KB S2OH (#24/16, x1, alt hands after 6 reps)

Wednesday - 070318

Power: Box Jump for height - 15min to build a high jump Metcon: 5 Rounds for max reps: AMRAP 2min: 3 Power Cleans 2 Thrusters 1 Jerk *Rx: #70/45 *Rest 1min between amraps Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups

Tuesday - 060318

Strength: E2MOM for 10min: Front Rack Lunges 12-10-8-6-4 (alternate legs) Increase load between sets and build heavy Metcon: 4 Rounds for time: Run 400m 10 HSPU 10 C2B Pullups

Monday - 050318

Strength: Tempo Overhead Squat @5310 2-2-2-2-2 Metcon: AMRAP in 18min of: 3 Hang Power Cleans (#85/52.5) 6 Strict Ring Dips 9 Box Jumps 12 Situps Endurance: In Teams of 2: Run 1000m Run 800m Run 600m Run 400m Run 200m One partner running while the other is holding