Friday - 031117

Strength: Push Press 5-5-5 Metcon: AMRAP in 15min of: 9 Kettlebell Swings (#32/20) 6 Hang Power Cleans (#60/40) 3 Push Press (#60/40) Skills: Handstand Push-ups

Thursday - 021117

Core Strength: 5 Sets: 20sec L-Sit hold 15 Hollow rocks 10 Good mornings (medium weight) Metcon: AMRAP in 12min of: 3-6-9-12... Chest-to-bar Pullups Box Jumps

Wednesday - 011117

Strength: For load: E2MOM for 20min: Power Cleans + Front Squats + Jerks (2+2+2) Metcon: "Annie" 50-40-30-20-10 reps of: Double Unders Situps (15min timecap) Endurance: 5 Rounds for time: Run 800m 15 Burpees 10 Pullups 20 KB Walking Lunges (#16/12) 20 KB Swing (#16/12)

Tuesday - 311017

Strength: Strict Pullups: 3 sets for max reps each Rest 2min between Metcon: In Pairs for time: 160 Thrusters (#35/25) -EMOM 4 Burpees -Work with 2 bars, one must hold the bar overhead for his partner to work -Switch as you like

Monday - 301017

Skill: Rope Climb Metcon: 5 Rounds for time: Run 400m 30 Air-Squats 3 Rope Climbs Endurance: In teams of 2: Run 800 Row 1200 100 Air Squat Row 1000 90 Pushups Row 800 80 T2B Row 600 60 Burpees Row 400 50 Pullups Row 1200 Run 800

Sunday - 291017

Strength: Deadlift 5-5-5 Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Skills: Handstand Pushups

Friday - 271017

Strength: Weighted Pullups 10-8-6-4-2 Increase weight between sets *scale reps as needed Metcon: For max reps: -4min cap: Run 400m Max KB Swings in remaining time (#24/16) Into: -4min cap: Run 400m Max Burpees-over-bar in remaining time Into: -4min cap: Run 400m Max Hang Squat Cleans in remaining time

Thursday - 261017

Metcon: "Filthy Fifty" For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (#16/12) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (#20/15) 50 Back Extensions 50 Wall Balls (#10/6) 50 Burpees 50 Double-Unders

Wednesday - 251017

Strength: E2MOM for 14min: 1 Snatch *beginners practice technique Metcon: AMRAP in 9min of: 3 Bar Muscle-ups (scale to 6 c2b pullups) 6 Front Squats (#60/40) 9 HSPU Endurance: In teams of 2 Amrap 40 min : Row 15/12 Cal 10 Jumping Lunges Max Effort Burpees 2 min on

Tuesday - 241017

Power: Box Jump for height - 15min to build for a high jump Metcon: For time: Run 800m Then 3 Rounds: 15 Pushups 12 Thrusters (#43/30) 9 Ring Dips (15min time-cap)

Monday - 231017

Skill: Kipping Pullups Metcon: AMRAP in 16min of: 20 DB lunges, hands on sides (#22.5/15, x2) 10 Burpees 20 Situps 10 Pullups 20 Tuck jumps Endurance: AMRAP in 40 min: Run 400m 20 Target Burpee Run 200m 20 KB Swings (#16/12) Run 200m 20 T2B

Sunday - 221017

Strength: Overhead Squat 3-3-3-3-3 Metcon: For time: 75 Double Unders 60 Situps 45 Deadlifts (#100/70) 60 Situps 75 Double Unders (20min timecap) Skills: Rings work