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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Run up

Skill: Find your max Box Jump Height Strength: Push Press 65% x 6reps 80% x 4reps 90% 4x1reps Metcon: 12-min AMRAP 20 Slam-balls  20 Kettlebell Swings  **When you drop either the KB or SB in the middle of a set, RUN 200m. Cash out: 75 Sit-ups for time **Two scores:  Rounds and...
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Get up on this

Skill: Kipping Strength: Front Squats (Week 4) 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% Metcon: 0:00-3:00 (3rds) 3 Pull-ups 5 Thrusters 3:01-5:00 (2rds) 5 Pull-ups 7 Thrusters 5:01-6:00 (1 Rd) 7 Pull-ups 9 Thrusters   Score= Time Banked...
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