Wednesday - 110614
Skill: Hand Stand / Kipping HSPU Strength: Back Squat 5-5-5-5 Metcon: AMRAP in 14min of: 20 DoubleUnders 10 Pushups 5 Power Cleans (#60/40)
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Tuesday - 100614
Strength: 15min to establish 1RM Hang Squat Clean Metcon: Group Fran! in teams of 3 perform: 150 Thrusters (#43/35) 150 Pullups *Only one team member may work while the other two rest*
Monday - 090614
Skill: Kettlebell Snatch Strength: Front Squat 5-5-3-3-3 Metcon: 40 Plate Overhead Walking Lunges steps (20/10kg) 30 Burpees (Jump on plate) 20 Plate Ground-to-overhead (20/10) 10 Strict HSPU 20 Plate Ground-to-overhead (20/10) 30 Burpees (Jump on plate) 40 Plate Overhead Walking Lunges steps (20/10kg)
Sunday - 080614
Skill: Thrusters (Tips) Strength: Thrusters 3-3-3-3-3 Metcon: "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups
Saturday - 070614
Strength: Back Squat 5-5-5 Weighted Pullups 5-5-5-5-5 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: K2E WallBall Shots (10/6)
Friday - 060614
Skill: Overhead Squat Strength: Press 5-5-5-5 Metcon: AMRAP in 14min of: 3 Overhead Squats (60/45kg) 6 L-Pullups 9 Box Jumps
Thursday - 050614
Skill: Kipping Pullups Strength: Front Squat 2-2-2-2-2 Metcon: 4 Rounds for time of: Run 400m 25 Pushups 25 Situps
Wednesday - 040614
Skill: L-Sit - accumulate 2min Strength: Push Press 5-5-5 Metcon: 5 Rounds for time: 7 DeadLifts (120/80kg) 30 Squats 7 HSPU
Tuesday - 030614
Strength: Back Squat 3-3-2-2-2 Metcon: 13min of the following ladder: 3 Toes-to-bar 3 Thrusters (43/35) 6 Toes-to-bar 6 Thrusters (43/35) 9 Toes-to-bar 9 Thrusters (43/35) .... And so on adding 3 reps every round untill the time stops.
Monday - 020614
Strength: Hang Clean 2-2-2-2 Metcon: Run 800m 60 Doubleunders 40 Box Jumps 20 Push Jerks (60/43) 10 Burpee over the bar
Sunday - 010614
Skill: Kettlebell Snatch Strength: Overhead Squat 3-3-3 Metcon: 3 Rounds for time: 15 KB Snatch (Right) 15 Situps 15 KB Snatch (Left) 15 Toes to bar
Saturday - 310514
Skill: Kipping/Butterfly Pullups Strength: Ring Dips - 3 sets of Max reps Metcon: In Pairs for time: 30 Bear Complex (43/30kg) (Demo Here) 200 DoubleUnders *Only one of the partners may work while the other counts*