Sunday - 300314
Skill: Ring Hold Strength: Push Jerk 2-2-2-2-2 Metcon: 50 Walking lunge steps 25 Chest to bar 50 Box jumps 25 DoubleUnders 50 Back extensions 25 Ring dips
Latest
Saturday - 290314
Skill: Kipping/Butterfly Pullups Metcon: 14.5 Open workout: 21-18-15-12-9-6-3 Thrusters (45/30kg) Bar facing burpees
Friday - 280314
Strength: Weighted Pullups 5-5-5-3-3-3 Metcon: For total reps: Tabata Wallball shots Tabata Burpees Tabata Kettlebell Swings Tabata Hammer Strikes Tabata is an 8 rounds interval of 20sec work followed by 10sec rest
Thursday - 270314
<li></li> Strength: Deadlift 5-5-3-3-3-1 Skill: Hand Stand/HSPU (Tips Here) Metcon: 21-15-9 of: HSPU Pullups DoubleUnders
Wednesday - 260314
Skill: Kettlebell Clean/Swing Strength: Ring Dips 3 sets of Max reps Metcon: 30 DoubleUnders 20 Kettlebell Cleans (24/12kg) 30 Burpees 20 Kettlebell Cleans (24/12kg) 30 Box Jumps 20 Kettlebell Cleans (24/12kg)
Tuesday - 250314
Strength: Overhead Squat 3-3-3 Metcon: Run 400m 40 Kettlebell Thrusters (32/16) 40 Pushups Run 800m 30 Kettlebell Thrusters (32/16) 30 Pushups Run 1600m 20 Kettlebell Thrusters (32/16) 20 Pushups
Monday - 240314
Skill: Kettlebell Snatch Metcon: 10 Rounds for time of: 10 Wallball Shots (10/6) 10 Kettlebell Swings (32/16) Cashout: 2min L-Sit
Sunday - 230314
Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs for time: Run 400m (Together) Then perform 2 rounds of: 100 Doubleunders 75 Plate Pushpress (20/10kg) 50 Pullups Then Run 400m
Saturday - 220314
Strength: 10min to find your heaviest 1 rep Thruster Metcon: AMRAP in 12min of: Run 200m 5 Wall Climbs 10 knees to elbow
Friday - 210314
Skills: Kipping Pullups Box Jumps for height 2-2-2-2 Metcon: 30-20-10-20-30 reps of: Situps Squats *EMOM 3 Burpees*
Thursday - 200314
Skill: Kettlebell Clean Strength: Push Jerk 3-3-3-3 Metcon: AMRAP in 7min of: 10 Kettlebell Clean (5 each arm) (24/12) 10 Jumping Lunges Rest 2min and then: AMRAP in 7min of: 10 Burpees 10 Knees to elbows
Wednesday - 190314
Strength: Front Squat 5-4-3-3 Metcon: Run 100m w/KB (24/12) 30 KB Swings (24/12) Run 100m w/KB (24/12) 25 Goblet Squats (24/12) 20 C2B 15 V-ups 10 Ring Dips 5 Strict HSPU