Thursday - 271114
Strength: Back Squat 5-5-5 Metcon: 3 Rounds for total reps (HSPU and KBS): 1min HSPU 1min Jumping Jacks 1min Kettlebell Swings (#32/16) 1min Jumping Jacks 1min Rest
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Wednesday - 261114
Skill: Pistol Squat Metcon: In Pairs - I Go, You Go: AMRAP in 20min of: 4 DeadLifts (#120/80) 6 OTB Burpees 8 Pistols
Tuesday - 251114
Strength: 5 Sets for load: Push Press + Push Jerk (2+1) Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18........ Power Cleans (#50/30) Front Squats (#50/30) HRPU
Monday - 241114
Skill: Overhead Squat Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds: 25 Plate G2OH (#20/15) 15 Strict Pullups 10 Over-the-box Jumps
Sunday - 231114
Skill: Single/Double/Tripple Unders Metcon: For time: 10 Burpees 50 Double Unders 25 WallBall Shots 50 Situps 25 WallBall Shots 50 Double Unders 10 Burpees
Saturday - 221114
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 7min of: 5 Hang Cleans (#60/40) 7 K2E Rest 2min and then: AMRAP in 7min of: 10 DeadLifts (#60/40) 10 Pushups
Friday - 211114
Skill: Kettlebell Clean Metcon: Tabata Russian Kettlebell Swings Tabata Goblet Squat Tabata KB Clean & Push-Press (alternate arms every round) Tabata KB Russian Twists Rx' = #24/16
Thursday - 201114
Skill: L-Sit Hold - accumulate 120sec Strength: Power Clean 2-2-2-2-2 Metcon: For time: Run 200m 50 Walking Lunges Run 400m 30 Rollups Run 800m 10 HSPU
Wednesday - 191114
Skill: Kipping Pullups Metcon: "Fran" 21-15-9 reps of: Thrusters (#43/30) Pullups
Tuesday - 181114
Strength: Thrusters 3-3-3-3-3-3 Metcon: For time: 50 Kettlebell Swings (#32/16) 40 Box Jumps 30 Push Press (#40/25) 20 Toes to Bar 10 Muscle Ups 20 Toes to Bar 30 Push Press (#40/25) 40 Box Jumps 50 Kettlebell Swings (#32/16)
Monday - 171114
Skill: Hang Power Snatch Metcon: AMRAP in 12min of: 11 Hang Power Snatches (#40/20) 20 Situps 40 Double Unders
Sunday - 161114
Skill: Hand Stand (free/wall assisted) Strength: DeadLift 5-5-5 Metcon: 3 min AMRAP: 5 Burpees 10 WallBall Shots 15 Plate G2OH (#20/15) Rest 1min. Repeat for 5 cycles.