Monday - 031114

Skill: Hand Stand (Wall assisted / Free) Strength: Ring Dips 5x5 Metcon: AMRAP in 14min of: 5 Push Press (#60/40) 10 Front Squats (#60/40) Run 200m

Sunday - 021114

Power: Plyo Pushups 3-3-3-3-3 Strength: Bulgarian Split Squat 5-5-5 (each leg) Metcon: 21-15-9 reps of: DeadLift (#100/60) Box Jumps

Saturday - 011114

Strength: Back Squat 5-5-5 Metcon: EMOM for 15min of: 7 WallBall Shots (#10/6) 5 Burpee Box Jumps 3 Strict Toes-to-bar Scaling: reduce number of reps.

Friday - 311014

Skill: Overhead Squat Metcon: 3 Rounds for time: 10 Overhead Squat (#40/20) 20 SDHP (#40/20) 30 Doubleunders Cash-out: In Pairs: Accumulate 200 Situps - Only 1 partner works while the other holds a plank.

Thursday - 301014

Skill: Double Unders Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 14min of: 3 Wall Climbs 6 Ring Dips 9 Kettlebell Swings (Go heavier than usual)

Wednesday - 291014

Skill: Power Snatch Strength: Back Squat 3-3-3 Metcon: 15-12-9-6-3 reps of: Power Snatch (#43/30) Burpee-Pullups

Tuesday - 281014

Skill: Muscle-up Progressions Strength: Push-Jerk 2-2-2-2-2 Metcon: 3 Rounds for time: 33 Thrusters (#20/15) 33 V-ups 33 Double Unders

Monday - 271014

Skill: Hang Power Clean Strength: 3sec Pause Back Squat 5-5-5 Metcon: 3 Rounds for time: Run 800m 10 Hang Power-Cleans (#60/40) 15 Hand-Release Pushups 10 Over-the-bar Burpees

Sunday - 261014

Skill: Pistols / HSPU (Pick your weakness) Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups

Saturday - 251014

Strength: Bent-over Rows 5-5-5-5-5 Metcon: AMRAP in 17min of: 10 Shoulder Press (40/20) 30 Walking Lunges w/KB Overhead (24/16) 200m Run

Friday - 241014

Strength: High Hang Power-Clean 2-2-2-2-2 Front Squats 5-5-5 Metcon: AMRAP in 8min of: 1 DeadLift (#100/60) 1 Strict Pullup 2 DeadLifts 2 Strict Pullups 3 DeadLifts 3 Strict Pullups And so on adding 1 rep every round untill the time cap.

Thursday - 231014

Skill: Power Snatch 3-3-3-3-3-3 Metcon: 3 Rounds for time: 15 Overhead Squats (#40/20) 15 Toes to bar 15 Ring Pushups