Friday - 271115
Skill: Split Jerk Metcon: AMRAP in 3min of Thrusters (#43/30) AMRAP in 3min of Burpees over the bar AMRAP in 3min of Sumo-Deadlift High Pull AMRAP in 3min of DB Situps (#20/10) Score = total reps.
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Thursday - 261115
Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squat (#43/30) Cash-out: 1min hang on the pullup bar 40 V-ups
Wednesday - 251115
Strength: 15min to find RM3 Back Squat Metcon: 3 Rounds for time: 12 Pullups 12 Pushups 12 Air-Squats 12 Box Jumps 12 Kettlebell Swings (#32/20)
Tuesday - 241115
Tests: one set of each: 1. max unbroken strict pullups 2. max unbroken pushups 3. max burpees in 2min Skill: Power Snatch Metcon: For time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Power Snatch (#40/30)
Monday - 231115
Skill: Box Jump for height - 12min to find highest jump Metcon: AMRAP in 8min: 12 DeadLifts (#80/50) 21 Situps Cash-out: 5 Rounds: 30sec hollow body hold 30sec handstand hold
Sunday - 221115
Skill/Strength: Hang Clean 2-2-2-2-2 Metcon: In Pairs for time: 10 Synchronized Burpees 150 Kettlebell Swings (#24/16) 10 Synchronized Burpees 150 Hang Power Cleans (#43/30) 10 Synchronized Burpees
Saturday - 211115
Skill: Accumulate 2min in an L-Sit. *every break perform 7 Burpees Metcon: 3 Rounds: 32-24-16 Wallballs (#10/6) 20 DB Snatch (#25/15) Run 400m
Friday - 201115
Skill: Double Unders Strength: Barbell Lunges 3 sets of 6 reps each leg Metcon: 8 rounds: Run 200m 30 Double Unders Rest 1:1
Thursday - 191115
Skill: Pistols Metcon: In Pairs, AMRAP in 20min of: 5 Pullups 3 Power Cleans (#70/45) 5 Clapping Pushups
Wednesday - 181115
Strength: 15min to find a heavy 3-rep touch and go Push-Jerk Metcon: 4 Rounds for time: 20 Knees-to-elbows 10 Push-Press #50/35 20 Lateral Jumps
Tuesday - 171115
Strength: Weighted Push-ups 5-5-5-5-5 Metcon: AMRAP in 7min of: 8 DB Hang Power Cleans #20/10 16 Wallballs 24 Double Unders Cash-out: In Pairs, accumulate 150 Hollow body rocks Partner A: Works Partner B: Single Unders
Monday - 161115
Strength: Thrusters 21-15-10-6-3-1 reps. Rest as needed between sets. Increase load after each set. Metcon: AMRAP in 11min of: 3 Bar Muscle-ups 6 HSPU 9 Box Jumps