Friday - 020115

Skill: Overhead Squat Strength: Floor Press 5-5-5-5-5 Metcon: 3 Rounds for time: 10 Overhead Squats (#60/40) 50 Double Unders

Thursday - 010115

Skill: Pistols Metcon: For time: 30 Pistols 10 Press (#50/35) 20 Pistols 10 Push Press 10 Pistols 10 Push Jerks

Wednesday - 311214

Strength: Weighted Pullups 5-5-5 Weighted Ring Dips 5-5-5 Metcon: 12-10-8-6-4-2 Reps For Time: KB Swing (#32/20) Air Squat Burpee

Tuesday - 301214

Strength: Push-Jerk 2-2-2-2 Metcon: AMRAP in 15min of: 20 Toes-to-bar 30 Walking Lunges steps 40 Double Unders

Monday - 291214

Skill: Kettlebell Snatch Metcon: 2 Rounds for time: 30 Kettlebell Snatch (alt arms, #24/12) 30 Wallball Shots Run 400m

Sunday - 281214

Skill: HSPU Metcon: "Diane" 21-15-9 reps of: DeadLift (#100/60) HSPU Cashout: Plank hold for time. Every one who drops the plank does burpees untill the last one standing (planking)

Saturday - 271214

Strength: Back Squat 5-5-5 Press 5-5-5 Metcon: 50-40-30-20-10 reps of: Double Unders Kettlebell Swings (#24/16)

Friday - 261214

Skill: Kettlebell Clean Strength: Ring Dips - 3sets of max reps Metcon: 3 Rounds for time: 20 Kettlebell Cleans (alt arms, #24/16) 15 Box Jumps 10 Rollups

Thursday - 251214

Skill: Kipping Pullups Metcon: AMRAP in 16min of: 5 Front Squats (#60/40) 7 Pullups 9 V-ups

Wednesday - 241214

Strength: Overhead Squat 3-3-3-3-3 Metcon: For time: Run 400m 40 Pushups 30 O.H Walking Lunges w/KB (#24/12) 20 Power Cleans (#50/35) 30 Pushups 20 O.H Walking Lunges w/KB (#24/12) 10 Power Cleans (#50/35) Run 400m

Tuesday - 231214

Skill: EMOM for 10min of: Even: Double Unders Practice Odd: 10 Situps Rest 5min and then: Metcon: 3 Rounds for time: 200m Pinch Grip walk (#10/5) 12 DeadLifts (#100/60) 12 Toes-to-bar

Monday - 221214

Skill/Strength: Thruster - 15min to find your 1RM Metcon: For time: 50 Burpee Pullups *EMOM 5 Thrusters @ 65%