Wednesday - 080223 Strength: E2MOM for 14min: Squat Clean 2-2-2-2-1-1-1 Metcon: AMRAP in 18min of: 4 Bar Muscle-Ups 8 DB Snatch (#22.5/15) 12 Goblet Reversed Lunges Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min
Tuesday - 070223 Skill: 20min Handstands Practice Metcon: 3 Rounds for time: 35 Plate Situps (#20/15) 25 KB Swings (#24/16) 15 Ring Dips Endurance: EMOM for 36min of: 1: 12 Burpee Box Jumps 2:
Monday - 060223 Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 14min: 20/15 Cal Row (or 15/12 Bike) 10 Power Cleans (#60/40) 20/15 Cal Row (or 15/12 Bike) 10 HSPU Gymnastics: Skill-
Sunday - 050223 Strength: Back Squat 15min build up to an RM3 *Pause for 3sec at the bottom of the first rep of each set Metcon: For time: 20 DB Power Cleans (#22.5/15,x2)
Saturday - 040223 Strength: Romanian Deadlifts 7-7-7-7-7 Metcon: 5 Rounds for time: 7 Thrusters (#43/30) 7 C2B Pullups 7 Burpee Box Jump Overs
Friday - 030223 Strength: Push-Press 5-4-3-2-1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: Front Squat + Pause Push Press (3+3) @ 50% x 4 Front Squat + Pause Push Jerk
Thursday - 020223 Strength: Front Rack Lunges 10-8-8-8-6 Metcon: 7 Rounds for time: 15 Wallballs (#10/6) 10 Pushups 5 Hang Clean and Jerks (#50/35) Endurance: AMRAP in 38min of: 10-20-30-40... Cal Row 15 Burpee
Wednesday - 010223 Strength: Overhead Squat - 15min build up to an RM1 Metcon: AMRAP in 15min of: 30 Double Unders 12 Toes-to-bar 6 Overhead Squats (#60/40) Endurance: 10 Rounds for time: 10 Wallballs (#10/
Tuesday - 310123 Strength: Barbell Bent-Over Rows 3-3-3-3-3 Metcon: In Pairs, AMRAP in 20:00 of: 50 Wallballs (#10/6) 40 Box Jump Overs 30 Front Squats (#60/40) 20 Bar Muscle ups 10 Wall Walks
Monday - 300123 Strength: E2MOM for 12min: Hang Power Snatch + Hang Squat Snatch (1+1) Metcon: 5 Rounds for time: 4 Devil-Press (#22.5/15,x1) 5 Overhead Squats (#70/45) 4 Devil-Press Run 200m Gymnastics:
Sunday - 290123 Strength: 15min build up load for the complex: Squat Clean + Front Squat + Jerk (1+2+1) Metcon: AMRAP in 17min of the ladder: 10 C2B Pullups 20 Dual DB/KB Lunges (farmer grip)
Saturday - 280123 Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50 KB Swings (#24/16) 50 Wallballs (#10/6) 200m Sandbag Carry (#75/45) 50 Box Jumps 50 Burpees 200m Sandbag Carry
Friday - 270123 Strength: E2MOM for 12min: Thrusters 3-3-2-2-2-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30) 10 Pushups 10 Cal Bike *OHS goes down by 1rep every round, pushups and bike stays at 10 Weightlifting:
Thursday - 260123 Strength: Weighted Dips 15min build up load for an RM3 *use bars/rings/boxes Metcon: For time: Run 1000m 50 KB Swings (#24/16) 50 KB Overhead Lunges (#24/16,x1) Endurance: For
Wednesday - 250123 Strength: Overhead Squat 12min build up to an RM3 Metcon: AMRAP in 15min of: 10 Burpees 20 Hang Power Cleans (#50/35) 10 Burpees 20 Ring Dips 10 Burpees 20 Cal Row Gymnastics:
Tuesday - 240123 Strength: E2.5MOM for 12:30 Deadlift 3-3-2-2-2 Metcon: 3 Rounds for time: 60 Double Unders 15 Deadlifts (#100/70) 4 Rope Climbs Endurance: For time: 1600-1000-800-400-200m Run 50-40-30-20-10 KB Swings (#16/12)
Monday - 230123 Strength: Front Rack Lunges 8-8-8-8-8 (4/4) *15-20sec L-Sit Hold after each set (any style) Metcon: 3 Rounds for time: Run 400m 21 DB Power Cleans (#22.5/15,x2) 12 HSPU Gymnastics:
Sunday - 220123 Strength: Power Snatch 2-2-2-1-1-1 Metcon: AMRAP in 16min of: 12 Deadlifts (#50/35) 9 Box Jump Overs 6 Push-Press (#50/35) 3 Ring Muscle-ups
Saturday - 210123 Strength: Weighted Pullups 4-4-4-4-4 *Rest 2:00 Metcon: In Pairs for time: 30m Sandbag Carry (7.5m x4) (#75/45) 60 Thrusters (#40/30) 30m Sandbag Carry 60 Burpees 30m Sandbag Carry 60
Friday - 200123 Strength: Bulgarian Split Squat 6-6-6-6-6 (3 each leg) Metcon: 2 Rounds for time: 25 Pullups 30 Dual KB Front Squats (#32/24) 35 Plate G2OH (#20/15) Weightlifting: High Hang Squat Clean + Push
Thursday - 190123 Skill: 20min Handstands practice (hold/balance/walk..) Metcon: For time: 50-40-30-20-10 Situps 14 Dual DB/KB Box Step-ups (#22.5/15,x2) Endurance: In Pairs, 35min Bike for distance *Partner 1 - Bikes
Wednesday - 180123 Strength: Push-Jerk - 12min build up to an RM2 Metcon: 4 Rounds for max reps: 4min AMRAP: 3 Squat Cleans (#70/45) 6 Toes-to-bar 9 Pushups *Rest 1min between amraps Gymnastics: Skill- Skin
Tuesday - 170123 Strength: Back Squat - 15min build up to an RM3 Metcon: For time: Run 400m 40 Double Unders 30 Deadlifts (#70/45) Run 400m 40 Double Unders 20 Hang Power Cleans (#70/45)
Monday - 160123 Strength: 12min build up load for an RM2 Strict Press Metcon: AMRAP in 20min of: 12 DB Hang Squat Cleans (#22.5/15,x1) 30 Double Unders 12 Pushups 30 Double Unders *add
Sunday - 150123 Strength: Hang Power Clean 3-3-3-3-3 Metcon: For time: 21-15-9 Box Jumps KB Swings (#32/24) Ring Dips Cal Bike
