Thursday - 300317
Strength: Push-Press 3-3-3-3 Metcon: For time: 25-20-15-10-5 Toes-to-bar DB Hang Squat Cleans (#22.5/15) Then: Run 400m w/DB *use two dumbbells for the cleans and one for the run
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Wednesday - 290317
Skill: HSPU Metcon: 3 Rounds for time: 75 Walking Lunges steps 50 Double Unders 25 DeadLifts (#80/55) Endurance: AMRAP in 30min: 15 Ring Rows 30 Overhead Squats (#30/20) Run 400m
Tuesday - 280317
Skill: For quality: 50 Hollow rocks 50 Shoulder taps 50 Superman rocks *Split reps as needed Metcon: In Pairs, I-go-you-go for 20min: 5 Hang Power Cleans (#60/40) 5 Front Squats 5 HSPU
Monday - 270317
Strength: Back Squat 2-2-2-2 Metcon: For time: 60 Wallballs (#10/6) 40 Strict Pullups 60 Wallballs 40 Strict Ring Dips
Sunday - 260317
Skill: Box Jump for height. 12min to set a max height jump Metcon: 3 Rounds for time: Run 800m 50 Pushups 7 Overhead Squats (#70/45)
Saturday - 250317
Metcon: Open Workout 17.5 10 Rounds for time: 9 Thrusters (#43/30) 35 Double Unders *40min timecap Endurance: EMOM for 30 min: 20 KB Swing 15 Box Jumps
Friday - 240317
Skill: Double Unders Strength: Bent-over Row 5-5-5 Metcon: AMRAP in 12min of: 12 Dumbbell Deadlifts (#25/15) 12 Dumbbell Situps (#25/15) 6 Dumbbell Burpees *Use 2 DBs for the deadlifts and one DB for the situps
Thursday - 230317
Skill: Kipping Pullups Metcon: For time: Run 400m 12 Squat Cleans (#70/45) 20 Pullups Run 400m 12 Power Cleans (#70/45) 20 Pullups Run 400m 12 Front Squats (#70/45) 20 Pullups
Wesnesday - 220317
Strength: Tempo Deadlift 3-3-3 (3sec up, 3sec down) Skill: Ring Muscle-up Metcon: 5 Rounds for time: 24 V-ups 12 HSPU 6 Ring Muscle-ups Endurance: 30 min amrap: 30 cal row 15 Overhead Squat (#30/20) 15 sit-ups
Tuesday - 210317
Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 15min: 20 Kettlebell Swings (#24/16) 5 Power Cleans (#80/50) 8 Burpees over-the-bar
Monday - 200317
Skill: Single/Double/Tripple Unders practice Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Pushups 25-20-15-10-5 Toes-to-bar
Sunday - 190317
Strength: E2MOM for 10min: Strict Pullups max unbroken reps (no weight added) *Any grip is allowed Metcon: In Pairs, 3 Rounds for time: Run 400m 50 Double KB Thrusters (#24/16) 30 Box Jumps