Soul survivor

Skill: Grip Strength Strength: Push Press 65% x 6reps 75% x 4reps 85% 4×4 Metcon: 21-15-9 S2OH Pull-ups L1: 135/95, CTB L2: 115/85, CTB L3: 95/65, Kipping pull-ups L4: DB S2OH, Ring-Rows
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Dancing by Myself

Skill: Double Unders   Strength: Deadlift (Week 2 Day 1) 70% 5×5 Metcon: For Time 30 Double KB DL 50 Double Unders 20 Double KB DL 50 Double Unders 10 Double KB DL 50 Double Unders L1: Blue/Red, DOUBLE UNDERS MUST BE UNBROKEN L2: Blue/Red, Double unders L3: Red/Orange,...
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Up til Dawn

Skill: Cleans Strength: Cleans *Take 20 minutes to find a heavy Power Clean for the day Metcon:  3 rounds for time: 5 Cleans 15 Slamballs 200m run   L1: 185/135, 40/30 (Run with Slamball) L2: 155/105, 35/25, (Run with Slamball) L3: 115/85, 25/20, (Run with Slamball) L4: DB...
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Oh me Oh my

Skill: MU Transitions Strength: Bench (Week 4) 65% x 6reps 75% x 4reps 85% 4×4   Metcon: 16-min EMOM Odd Minute: 15 KBS 2 MU Even Minute: 15 Wall balls Max Box Jump Overs *Score= Box Jump Overs   L1: Black/Blue, Muscle Ups, 30/20, 24”/20 L2: Blue/Red, 1 Muscle Up,...
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Damn Daniel…

Skill: Pistols   Strength: Front Squats (Week 5) 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% 1×5 @ 90% Metcon:  (2) 5-min AMRAPS 5-Min AMRAP  15 Burpees 10 Pistols (2-min Rest) 5-Min AMRAP 25 Ab-Mat Sit-ups 3 Wall Walks   L1: Burpee Pull-ups,...
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Jackie

    1000 meter row 45/35 pound Thruster, 50 reps 30 pull-ups
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You used to hold me

Skill: Hang Snatch Strength: Snatch 1-1-1-1-1 1 Snatch Grip DL + 1 Hang Snatch *Start with 65% of your Hang Snatch 1RM *Use 5 sets to work up to 80-85% Metcon: 10-min AMRAP Buy-in each new round: 20 Wall Balls 6 Hang Power Snatches 8 Deadlift 24 Double Unders   L1: 115/85,...
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