Friday - 190221
Core Strength: 3 Sets: 30 Russian Twists 20 V-Ups 10 Leg raises 1min Rest Metcon: For time: 40 Mountain Climbers 40 HSPU 40 Mountain Climbers 40 Pistols 40 Mountain Climbers 40 Devil-Press
Thursday - 180221
Strength: 4 Sets: 10/10 Single-leg Hip Thrusts 30sec Commando Planks Metcon: AMRAP in 15min of: 15 KB Swings 12 Weighted Step-ups 10 Burpees
Wednesday - 170221
Strength: Weighted Pushups 10-8-8-6-6-4 Metcon: For time: 100 Air-Squats 100 DB Power Cleans 100 Situps 100 DB Renegade Rows
Tuesday - 160221
Strength: 3 Sets: 15/15 Single-leg Deadlifts 15 Back extensions 2:00 Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pushups DB Snatch DB Thrusters 100-90-80.....10 Double Unders
Monday - 150221
Strength: Weighted Jacksons 10-8-8-8-6 Metcon: 6 Rounds for time: 20 KB Swings 20 Situps *EMOM - 4 Burpees
Sunday - 140221
Strength: 4 Sets: 20/20 Single-arm Bentover Rows 1min Plank *rest as needed Metcon: 5 Rounds for max reps: 3min AMRAP: 7 Pushups 8 DB/KB S2OH 9 Situps *rest 1min between amraps
Saturday - 130221
Strength: Weighted Pistols 8-8-8-8-8-8 (4each leg) go heavy or practice progressions if needed Metcon: AMRAP in 16min of the ladder: 20-40-60-80... Double Unders 5-10-15-20... Burpee Step-ups (weighted)
Friday - 120221
Skill: 10min Handstand practice and progressions Metcon: For time (35min cap): 50 Burpees 70 V-Ups 90 Pushups 100 Thrusters 90 KB Swings 70 Jumping Lunges 50 Burpees
Thursday - 110221
Strength: 5 Sets: 6/6 Single-arm Arnold Press 12 Weighted Jacksons rest 1:30 Metcon: 2 Rounds for time: 30 Overhead Reversed Lunges 30 DB/KB Snatch 30 Situps 30 Thrusters 30 Hang Squat Cleans
Wednesday - 100221
Strength: Single-leg Good Mornings 7-7-7-7-7 @5050 tempo Metcon: AMRAP in 20min of: 5 HSPU 10 Overhead Lunges 15 KB Swings
Tuesday - 090221
Core Strength: 5 Sets (try unbroken): Max time Hollow Hold 10 V-Ups 60sec Side planks (30/30) 40sec Plank 20sec Commando Plank Rest 1min Metcon: 2 Rounds for time: 120 Double Unders 60 Thrusters 120 Double Unders 24 Lateral Burpees
Monday - 080221
Strength: 4 Sets for load: 8/8 Bulgarian Split Squat 8/8 Z-Press Metcon: For time: 5 Rounds of- 5 Burpees 10 HRPU 15 Air Squats Rest 1 minute 5 Rounds- 15 Situps 15 Push press with DB/Plate Rest 1 minute 5 Rounds- 30 Mountain climbers 30 Jumping jacks
Sunday - 070221
Strength: Tempo Weighted Pushups @3333 5-4-4-3-3-3 10 Hollow Rocks + 10 Superman rocks after each set Metcon: 6 Rounds for max reps: 2:30min AMRAP: 8 Hang Power Cleans 8 Hang Squat Cleans 8 Thrusters *Rest 1min between amraps
Saturday - 060221
Strength: 3 Sets: 10/10 Weighted Cossack Squats 20 X-Ups 30sec Commando Plank Metcon: For time: 50 HSPU 75 Sumo Deadlift High Pulls 100 Goblet Squats *E2MOM - 8 Burpees *Split reps as you like
Friday - 050221
Strength: E2MOM for 12min (6sets): 6/6 Single-arm Strict Press Max time Handstand hold in remaining of the 2min Metcon: With a single DB/KB/Plate AMRAP in 24min of: 12 Deadlifts 12 Power Cleans 12 Thrusters 12 G2OH 12 Weighted Situps 12 Burpees
Thursday - 040221
Strength: 4 Sets: 12/12 Single-arm Bentover Rows 12/12 Single-arm Overhead Squats (scale to overhead splitsquats/lunges if needed) AMRAP Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 10-20-30-40... Double Unders Situps Mountain Climbers