Friday - 010416
Skill: HSPU Metcon: 5 Rounds for time: 12 Toes-to-bar 12 HSPU Run 200m with one dumbbell (#20/10)
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Thursday - 310316
Power: Box Jump - 15min to find max height Metcon: 3 Rounds for reps: 1min Burpees 2min Kettlebell Swings (#24/16) 3min DB Power Cleans (#20/15) Rest 1min between rounds
Wednesday - 300316
Strength: Weighted Ring Dips 2-2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 Walking Lunges w/Plate overhead (#20/15)
Tuesday - 280316
Strength: Clean and Jerk - 15min to find a heavy lift Metcon: As many reps as possible in 15min: 2 Hang Power Cleans (#65/45) 2 Pullups 15 Air Squats 4 Hang Power Cleans 4 Pullups 15 Air Squats 6 Hang Power Cleans 6 Pullups 15 Air Squats etc... adding
Monday - 280316
Skill: Handstand practice (wall assisted/free handstand/walk) Metcon: "Karen" For time: 150 Wallball Shots (#10/6) Cash-out: For time: chin over bar hold
Sunday - 270316
Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds for time: 10 Pullups 20 DeadLifts (#80/50) 30 Situps 40 Double Unders
Saturday - 260316
Metcon: 16.5 Open workout: For time: 21-18-15-12-9-6-3 reps of: Thrusters (#43/30) Burpees over bar
Friday - 250316
Strength: EMOM 12min: Odd Minutes – 3 Power Cleans (75%) Even Minutes – 30 Double-Unders Metcon: In pairs for time: 400m Farmer carry (#20/15) 100 Box Jumps 100 Kettlebell Swings (#24/16) 400m Farmer carry (#20/15) *you may do the box jumps and kettlebell swings in any order and may
Thursday - 240316
Strength: Hang Clean - 15min to find RM1 Metcon: AMRAP in 16min: 12 Plate G2OH (#20/15) 8 Burpees 3 Ring Muscle-ups / 6 Chest-to-bar
Wednesday - 230316
Metcon: For time: Run 400m 40 Kettlebell Swings (#24/16) Run 200m 20 Thrusters (#40/30) Run 400m 40 V-ups Run 200m 20 Toes-to-bar Cash-out: Grip strength - accumulate 120sec of Pinch Grip Plate hold (two hands) (#20/15)
Tuesday - 220316
Skill: 5 sets for quality: 20sec L-Sit hold 20sec Superman rocks 20sec Arch to hollow kips Metcon: For time: 3-6-9-12-15 reps of: Overhead Squat (#60/40) Strict Handstand Push-Ups
Monday - 210316
Skill: Sumo Deadlift High Pull Metcon: In Pairs, I-go-you-go 10 rounds for time (5 each): 21 Sumo Deadlift High-Pull (#40/25) 15 Jump Squats 9 Burpee-Pullups