Monday - 150321
Strength: Pause Deadlifts 5-5-5 *pause at the top of each rep for 7sec Metcon: 9 Rounds for time: 5 Front Squats (#70/45) 10 Toes-to-bar Outdoor: 20 Rounds for time: 20 Double Unders 15 Situps 10 Jump Squats 5 Clapping Pushups
Sunday - 140321
Strength: Power Clean 3-3-3-2-2-1 *rest as needed Metcon: 4 Rounds for max reps: 1min Box Jumps 1min Pushups 1min Thrusters (#35/25) 1min Situps 1min Rest Outdoor: 5 Rounds for time: Run 400m 30 Walking Lunges Steps 30 Situps Run 400m 15 Pike Pushups 15 Jacksons
Saturday - 130321
Metcon: OPEN Workout 21.1: For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. Outdoor: 4 Rounds for time: 20 Single-leg Deadlifts (#15/
Friday - 120321
Strength: 5 Sets: 4 Overhead Squats 10-20sec L-Sit hold Rest 2:30 Metcon: For time: 10 Burpee Box Jumps 15 Pullups 20 KB S2OH (#24/16,x1) 25 Wallballs (#10/6) Run 400m 25 Wallballs 20 KB S2OH 15 Pullups 10 Burpee Box Jumps Outdoor: 2 Rounds for time: Run
Thursday - 110321
Strength: 5 Sets for load: 3 Press + 3 Push-Press rest 2:00 Metcon: 3 Rounds for time: Run 400m 24 Kettlebell Swings (#24/16) 24 Knees-to-elbows 24 V-Ups Outdoor: AMRAP in 30min of the ladder: 2-4-6-8-10-12... DB Snatch (#15/10) X-Ups Burpees Weighted Step-ups
Wednesday - 100321
Skill: Rope Climb Metcon: For time: 27-21-15-9 Hang Clean and Jerks (#42.5/30) Burpees over the bar Outdoor: 8 Rounds for time: 8 DB Thrusters (#15/10, x1) 12 DB Renegade Pushups Run 200m 12 DB Russian Twists 8 DB Hang Power Cleans
Tuesday - 090321
Strength: 4 Sets: 5 Back Squats max Strict Pullups (no weight) Metcon: AMRAP in 16min of: 3 Squat Cleans (#60/40) Run 200m *add 3 reps every round Outdoor: For time: 40-30-20-10-20-30-40 Pushups Double Unders V-Ups DB Hang Squat Cleans (#15/10,x1)
Monday - 080321
Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 20min of: 16 ABmat Situps 12 Jumping Lunges 8 Hang Power Snatches (#43/30) Outdoor: AMRAP in 40min of: 10 Cossak Squats 10 Pike Pushups 20 Jumping Lunges 20 DB Snatch (#15/10) 30 Hollow Rocks 30 Double Unders
Sunday - 070321
Strength: 15min build to a heavy load of the complex: Hang Squat Clean + Front Squat + Jerk (1+3+1) Metcon: 7 Rounds for time: 7 Deadlifts (#100/70) 14 Wallballs (#10/6) 30 Double Unders Outdoor: 5 Rounds for time: Run 400m 32 Weighted Step-ups (#15/10,x1) 16 Devil-Press
Saturday - 060321
Strength: 5 Sets: 7 Weighted Ring Dips 30sec Sandbag Bearhug hold (#70/45) *Rest 2:30 Metcon: For total reps: AMRAP in 5min: 9 S2OH (#40/30) 6 Toes-to-bar 3 Burpees Rest 1min AMRAP in 5min: 9 Burpees 6 S2OH (#50/35) 3 Toes-to-bar Rest 1min AMRAP in 5min: 9
Friday - 050321
Strength: E2MOM for 12min: 5 Weighted Chinups Metcon: 5 Rounds for time: 8 HSPU 10 Hang Power Cleans (#60/40) 30 Air-Squats Outdoor: For time: Run 800m 60 Goblet Squats (#15/10) 50 Mountain Climbers 40 Hollow Rocks 30 Hang DB Snatches (#15/10) 40 Hollow Rocks 50 Mountain Climbers
Thursday - 040321
Strength: E2.5MOM for 15min: 4 Deadlifts + 8 Weighted Pushups *increase load between sets Metcon: 5 Rounds for time: Row 200m 12 KB Overhead Lunges (#24/16, x1) Run 200m 2 Rope Climbs Outdoor: EMOM for 36min: 1: 15 Jump Squats 2: 12 V-Ups 3: 8 Burpees 4: 12 DB
Wednesday - 030321
Strength: Power Cleans 3-3-3-3-3 *pause for 3sec @ knee height before completing the last rep of each set Metcon: OPEN Workout 17.5: 10 Rounds for time: 9 Thrusters (#43/30) 35 Double Unders Outdoor: For time: 100 DB Clean and Jerks (#15/10,x1) 100 Hollow Rocks 100 DB Renegade
Tuesday - 020321
Skill/Strength: Squat Snatch 20min practice technique or build to a heavy 1-rep for today Metcon: For time: 27-17-7 Double KB Front Squats (#24/16,x2) C2B Pullups Outdoor: 5 Rounds for time: 40 Double Unders 20 Jacksons 40 Mountain Climbers 20 DB Clusters (#15/10, x1) 40 Jumping Jacks
Monday - 010321
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups
Monday - 290221
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups