Sunday - 100814
Skill: Overhead Squat Metcon: 21-15-9 reps of: Overhead Squat (#50/35kg) Toes-to-bar Doubleunders (25 reps)
Latest
Saturday - 090814
Strength: Front Squat 5-5-5-3-3 Metcon: 3 Rounds for time: Run 400m 15 Hang Power Cleans (#43/30) 12 Pullups 9 Over-the-box Jumps
Friday - 080814
Skill: Ring Muscle-up progressions Metcon: 2min MAX DeadLifts (#100/60) 2min MAX Doubleunders 2min MAX Pullups 2min MAX Burpees 2min MAX Kettlebell Swings (#32/16) *90sec Rest between drills*
Thursday - 070814
Power: Box Jump for height - 15min to establish highest jump Strength: Weighted Pushups 8-8-8 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees Rollups Box Jumps
Wednesday - 060814
Metcon: "Jag 28" For time: Run 800m 28 Kettlebell swings (#32/16) 28 Strict Pull-ups 28 Kettlebell clean and jerk (#32/16) 28 Strict Pull-ups Run 800 meters
Tuesday - 050814
Strength: Press 5-5-5 Push-Press 3-3-3 Push-Jerk 1-1-1 (Demos) Metcon: AMRAP in 12min of: 20 Walking Lunges w/KB overhead (#24/12) 10 Burpees
Monday - 040814
Skill: Single/Double/Tripple Unders Metcon: Complete as many rounds as possible in 15 minutes of: 5 Push-Press (#60/40) 25 V-Ups 50 Doubleunders
Sunday - 030814
Strength: Back Squat 5-5-5 Weighted Pullups 3-3-3-2-2-2 Metcon: Run 800m Then perform 3 rounds of: 10 Ring Dips 12 Power Cleans (#43/30) 14 Burpees
Saturday - 020814
Strength: Power Clean 3-3-3 Metcon: In Pairs for time: 50 Thrusters (#50/35) 100 Knees to elbows 150 Partner Wallball Shots (#10/6) 200 Weighted Situps 250 Doubleunders 1 Climb up the stairway to hell (Exhibit A)
Friday - 010814
Skill: Hand Stand/HSPU Strength: DeadLift 5-5-5 Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups
Thursday - 310714
Power: Box Jump for height - 15min to achieve highest jump Strength: Front Squat 5-5-5 Metcon: Run 400m 25 Box Jumps 25 DeadLifts (#100/60) Run 400m 50 Doubleunders 50 Pushups Run 400m
Wednesday - 300714
Strength: 1 Snatch + 1 Hang Snatch x5 Metcon: AMRAP in 12min of the ladder: 3 HSPU 3 Chinups 3 Goblet Squat (#32/16) 6 HSPU 6 Chinups 6 Goblet Squat (#32/16) 9 HSPU 9 Chinups 9 Goblet Squat (#32/16) etc....