Saturday - 011022 Strength: Weighted Dips 5-5-5-5-5 *10-15 Pushups after each set *Rest 3:00 Metcon: "DT" 5 Rounds for time of: 12 Deadlifts (#70/45) 9 Hang Power Cleans 6 Push-Jerks
Friday - 300922 Strength: Front Squat 5-5-4-3-3 Metcon: 4 Rounds for time: 7 Hang Power Cleans (#60/40) 30 Double Unders 7 Ring Dips 30 Double Unders Weightlifting: High Hang Squat Clean + Push Press (2+2)
Thursday - 290922 Strength: 15min build up load for the complex: Power Snatch + Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12... +3 Thrusters (#50/35) Toes-to-bar Box Jumps Endurance: For time:
Wednesday - 280922 Skill: Rope Climb 15min practice technique Metcon: AMRAP in 20min of: "Helen" Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/
Tuesday - 270922 Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Burpees 20
Monday - 260922 Strength: 15min build up to an RM5 Weighted Pullups Metcon: 10 Rounds for time: 30 Double Unders 7 Overhead Squats (#43/30) Endurance: AMRAP in 40min of: Run 800m 50 Situps Run 800m
Sunday - 250922 Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 12 DB Power Cleans (#22.5/15,x2) 10 HSPU
Saturday - 240922 Strength: Push-Press 2-2-2-2-2-2 Metcon: AMRAP in 16min of: 6 DB Burpees (#22.5/15,x2) 8 DB Push-Press 12 DB Box Step-Overs
Friday - 230922 Strength: 15min build up to an RM2 Hang Squat Clean Metcon: 4 Rounds for time: 800-600-400-200m Row 30 Abmat Situps 30 Pushups Weightlifting: Power Snatch + OHS (2+2) @ 60% x 4 Snatch Pull
Thursday - 220922 Strength: Every 2:30 for 12:30 Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: For time: Run 1200m 50 Squat Cleans (#50/35) 30 Push-Press (#50/35) Endurance: AMRAP in 35min of: 9
Wednesday - 210922 Skill: 15min Handstands practice Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 10 Deadlifts (#80/55) 5 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpees Air-Squats KB Swings (#16/12) Box Jumps Russian
Tuesday - 200922 Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: AMRAP in 15min of: 3 Rope Climbs 30 Double Unders 10 Dual DB Snatch
Monday - 190922 Strength: Back Squat 5-5-3-3-1-1 *rest 2-3min between Metcon: For time: Run 400m 20 C2B Pullups 20 KB Swings (#24/16) Run 400m 20 Toes-to-bar 20 Burpees Run 400m 20 Power Cleans (#60/40)
Sunday - 180922 Strength: Deadlift 15min build up to heavy 5-reps Metcon: AMRAP in 20min of: 20 HSPU 40 Pullups 60 Lunges Gymnastics: Skill- Skin The Cat & Bridge Progression Strength- 20 Min Emom: Min 1-
Saturday - 170922 Strength: 12min Build up load for a 1-rep Paused Overhead Squat *4sec pause at the bottom Metcon: For time: 200m Farmer Carry (#24/16,x2) 10-9-8-7-6-5-4-3-2-1 KB Front Squats (#24/16,x2) Burpees
Friday - 160922 Strength: Strict Press 5-5-3-3-3 Metcon: 4 Rounds for time: 2 Sandbag over shoulder (#75/45) 10 Toes-to-bar 15/12 Cal Bike 20 Abmat Situps Weightlifting: Muscle Clean + Push Press (1+1) @ 70% x
Thursday - 150922 Strength: E2MOM for 12min: 1 Power Clean + 2 Hang Squat Cleans Metcon: AMRAP in 6min: 9 Thrusters (#50/35) 3 Bar Muscle-ups 2min Rest AMRAP in 8min of: 2 Wall Walks 6 Devil
Wednesday - 140922 Strength: Barbell Bent-over Rows 3-3-3-3-3-3 Metcon: For time: 25 KB Swings (#24/16) 30 Overhead KB Lunges (#24/16,x1) 35 Pushups 40 Burpees 35 Pushups 30 Overhead KB Lunges 25 KB Swings
Tuesday - 130922 Strength: Dual DB Box Step-ups 8-8-8-8-8 (4 each leg) Metcon: AMRAP in 18min of: 40 Double Unders 9 HSPU 3 Hang Power Cleans (#80/50) Endurance: 12 Rounds for time: 12 Cal Bike
Monday - 120922 Strength: Weighted Chin-ups 5-5-4-4-3-3 Metcon: Foe time: 100 Wallballs (#10/6) 75 Box Jumps 50 Power Snatches (#40/30) Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength-20
Sunday - 110922 Strength: 15min build up to an RM2 Back Squat Metcon: 3 Rounds for time: 24 DB Hang Clean and Jerks (#22.5/15,x1) 12 Strict Pullups 1 Stairs ascend w/DB
Saturday - 100922 Strength: Floor Press 3-3-3-3-3 *Rest 2:00 Metcon: AMRAP in 20min of: 2 Rope Climbs 20/15 Cal Row 5 Power cleans (#75/47.5) *Every 2:00 perform 30 Unbroken Double Unders
Friday - 090922 Strength: E2MOM for 14min: Squat Clean 3-3-2-2-2-1-1 Metcon: AMRAP in 14min of: 7 DB S2OH (#22.5/15,x2) 7 Burpees 7 C2B Pullups Weightlifting: Power Snatch Balace + Snatch Balance + OHS (3+3+
Thursday - 080922 Strength: Deadlift 5-5-5 Metcon: For time: 4 Rounds of: Run 200m 8 Hang Squat Cleans (#40/30) Into: 4 Rounds of: Row 250/200m 8 Thrusters (#40/30) Endurance: AMRAP in 35min of
Wednesday - 070922 Strength: Snatch 20min to practice technique or build up load to an RM1 Metcon: AMRAP in 15min of: 7 Box Jump Overs 4 Overhead Squats (#60/40) 7 Ring Dips Gymnastics: Skill- HeadStand
