181022

October 21, 2018
181022

Skill
Push Press (3 x 3)
Push Jerk (2 x 3)
4 x 10 bar good morning

Metcon
Metcon (Time)
4 rounds for time:
200m run
15 back squat (from the floor)
20 knee to elbow

L1: 45/35
L2: 95/65
L3: 135/95

181020

October 19, 2018
181020

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
20 minute AMRAP:
100 wall ball
80 box jump over
60 hang power clean
40 SH2OH
20 bar muscle up

L1: 45/35; 40 dips
L2: 105/75
L3: 135/95

181019

October 18, 2018
181019

Skill
Bench Press (6 x 2)
Bent over row 4 x 10 between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
14 DB lunge (2 DB)
10 burpees
14 DB lunge
10 pull-up

L1: body weight
L2: 35/25+-
L3: 50/35-+; CH2B

181018

October 17, 2018
181018

Skill
Power Snatch (1 rep max)
20 minutes to establish

Metcon
Metcon (Time)
8 rounds for time:
10 thruster
20 double under

L1: 45/35
L2: 75/55
L3: 95/65

Rest as needed

Then…
50 calorie bike erg

181017

October 16, 2018
181017

Metcon
Metcon (Time)
For time: 40 minute time cap

Buy in: 800m run

Then…
3 rounds:
200m sled pull
20/16 calorie ski
40 sit-up
20 KB deadlift
40 push up
20 hammer hit

Cash out: 800m run

Rx: sled 45×3/45×2; DL: G/Y

181016

October 15, 2018
181016

Skill
Back Rack Lunge (5 x 10 (5/5))
Emphasis on good form.

L1: weighted box step up 5 x 10 (5/5)

Metcon
Metcon (AMRAP – Reps)
5 rounds:
In 3 minutes, complete…
8 toes to bar
10 single arm hang DB clean & jerk (5/5)
14/12 calorie row

Then, with remaining time:
AMRAP power clean

2 minutes rest between rounds

L1: 45/35; 10/5+
L2: 95/65; 35/25+
L3: 135/95; 50/35+

*Score is completed reps of power clean.

181015

October 14, 2018
181015

Skill
Back Squat (2×10 @ 60%, 2×8 @ 70%, 2×6 @80%)

Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
400m run (40 reps)
30 box jump
20 deadlift
8/6 bar muscle up

L1: 45/35; 2:1 jumping pull-up  or pull-up
L2: 205/135
L3: 225/155; 10/8 bar muscle up

181013

October 12, 2018
181013

Metcon
Metcon (Time)
6 rounds for time:
200m ski
45 air squat
30 KB swing
15 burpees

L1: Y/B
L2: G/Y

181012

October 11, 2018
181012

Skill
Metcon (AMRAP – Reps)
Death by wallball (20/14#)
Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute.

Metcon
Metcon (Time)
4 rounds for time:
200m farmer carry
3 rope climb
20 front rack bar Lunges

L1: 45/35 or Body weight
L2: 95/65 G/Y
L3: 115/85 R/G; 5 rope climb.

181011

October 10, 2018
181011

Skill
Back Squat (2×10 @ 50%, 2×8 @ 60%, 2×6 @ 70%)

Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP: (for reps)
30 double under
3 clean & jerk
3 T2B
30 double under
6 clean & jerk
6 T2B
30 double under
9 clean & jerk
9 T2B
30 double under

Continue rep scheme through 14 minutes

Double unders are a buy in for every around, do not count toward score.

L1: 45/35; single unders or penguin jumps
L2: 105/75+
L3: 115/85+