Friday - 181116
Grip Strength: 400m Farmer carry Go heavy, move quickly 2 sets, rest 3min between Metcon: For time: With a partner, You-go-i-go for 5 rounds each of: 5 Front Squats (#60/40) 15 Weighted Pushups (#20/5) 35 Double Unders
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Thursday - 171116
Strength/Skill: Squat Clean: 15min Work for a heavy 2-rep or work on technique with light load. Metcon: 10-9-8-7-6-5-4-3-2-1 Sumo-Deadlift High Pull (#40/30) Bar facing burpees V-Ups
Wednesday - 161116
Skill: Accumulate 3min in an L-Sit (use bars/rings/boxes) Metcon: For total reps: Tabata Lunges w/Plate Overhead (#20/15) Tabata Pullups Tabata Box Jumps Tabata Plate Situps (#20/15)
Tuesday - 151116
Strength: 16min to find 5RM Hang Power Clean Metcon: For time: 30 Press (#30/20) Run 800m 40 Push-Press (#40/30) Run 800m 50 Push-Jerk (#50/35)
Monday - 141116
Strength: EMOM for 10min of: Even: 5 Weighted Chinups Odd: 5 Weighted Dips Metcon: AMRAP in 14min of the ladder: 3-9-15-21-27... Wallballs (#10/6) Toes-to-bar Double Unders start from 3 and add 6 reps every round.
Sunday - 131116
Skill: Box Jump for height - 15min Metcon: AMRAP in 15min of: 5 Power Cleans (#60/40) 15 Situps 4x10m Shuttle Sprints
Saturday - 121116
Power: Explosive Pushups 3-3-3-3-3-3-3 Metcon: "Jackie" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: 10 Rounds for time: 10 pull ups 10 burpees 10 handstand shoulder taps Rest 1 minute Competitors: A. E2MOM for 14min: 1 Power Clean 3 Front Squats 2 Jerks B. 3
Friday - 111116
Strength: Turkish Get-up 3-3-3-2-2-1 (Each arm) Metcon: 3 Rounds for time: Run 200m w/KB 30 one-arm KB S2OH (#24/16) 15 High Box Jump (#20/10 kg plate on box)
Thursday - 101116
Power: Box Jump for height - 15min to find highest jump Metcon: 4 Rounds for time: 40 Double Unders 15 Toes-to-bar 30m Burpee broad-jump
Wednesday - 091116
Skill: EMOM for 10min: Even: L-sit hold (any style) Odd: Handstand Metcon: AMRAP in 15min: 3 Ring Muscle-ups 6 DB Snatches (#25/15) 9 Hand-Release Pushups Endurance: 2 rounds for time: 25 wallballs 25 box jumps 25 cal row 25 thrusters 25 kb swings 25 double unders 25 air squats
Tuesday - 081116
Strength: Sumo Deadlift 3-3-3 Metcon: For time: Run 400m 22 Overhead Squats (#50/35) Run 400 22 Box Jumps Run 400m 22 Power Cleans (#50/35) Run 400m 22 Burpees
Monday - 071116
Skill: Double/Single/Tripple Unders Practice for 10min Metcon: AMRAP in 10min of: 3 Power Cleans (#70/45) 6 Chest-to-bar Pullups 9 Kettlebell Swings (#32/20)