Friday - 140521
Strength: Tempo Overhead Squats 3-3-3-3-3 @5330 Metcon: 6 Rounds for time: 12 DB Deadlifts (#22.5/15,x2) 24 Cal Row (or 17 Cal Bike) 8 HSPU Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Thursday - 130521
Skill: 15min Handstands practice and progressions (hold/walk/balance) Metcon: For time: 10 Power Cleans (#70/45) 10 Toes-to-bar 10 Thrusters (#70/45) 10 Box Jump Overs 10 Burpee Ring Muscle-ups 10 Box Jump Overs 10 Thrusters 10 Toes-to-bar 10 Power Cleans Endurance: 10 Rounds for time: 10 Man-Makers (#15/
Wednesday - 120521
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 15min of: 21 Wallballs (#10/6) 15 Hang Power Cleans (#40/30) 9 Burpees over the bar Endurance: 3 Rounds for max reps: 4min AMRAP: 50 Jump-Squats MAX Cal Bike on remaining time 4min AMRAP: 40 Plate Overhead Situps MAX Cal Row on
Tuesday - 110521
Strength: E2MOM for 12min: Build heavy load for the complex: Hang Squat Clean + Front Squat + Jerk (1+1+1) Metcon: 4 Rounds for time: 24/18 Cal Bike (or Row 400/320m) 14 Hang DB Snatches (#22.5/15,x1) 14 Overhead DB Lunges 14 Ring Dips Endurance: AMRAP in
Monday - 100521
Strength: E3MOM for 15min: 5 Power Snatches (touch and go) Metcon: 5 Rounds for reps: AMRAP in 3min: 6 Pullups 9 Box Jumps 12 Situps *rest 1min between amraps Endurance: 2 Rounds for time: Run 1200m 50 DB Burpees (#10/6,x2) 50 Kettlebell Swings (#16/12) 50 V-Ups 50
Sunday - 090521
Strength: 15min to find 1RM Thruster Metcon: For time: 100-80-60-40-20 Double Unders 10-8-6-4-2 Clean and Jerks (#60/40) Mobility: Upper Body
Saturday - 080521
Strength: 4 Sets: 14 Deficit Reversed Barbell Lunges (BTN, 7/7 alternating) Metcon: For max reps: Tabata Box Step-ups (#22.5/15,x1) Tabata Assault Bike (cal) Tabata Toes-to-bar Tabata Row (cal) Tabata Goblet Squat (#22.5/15,x1) Competitors: A) Strength: 20min to find: 1rm technical Deadlift B) 20min
Friday - 070521
Metcon: For time: Run 1600m 50 Deadlifts (#80/50) Row 1600m 30 Power Cleans (#60/40) Bike 1600m (1mile) 15 Bar Muscle-ups Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Thursday - 050521
Strength: Deadlift 5-5-5 Metcon: 7 Rounds for time: 30 Double Unders 15 Pushups 7 Hang Power Snatches (#43/30) Endurance: AMRAP in 38min of: 10-20-30-40-50-60... etc Plate Overhead Lunges (#15/10) Plate Russian Twists Burpees on Plate Run 200m w/Plate after every round
Wednesday - 050521
Strength: EMOM for 12min: Even - 20sec Hollow Hold Odd - 5 Strict Deficit HSPU (scale as needed) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Single-arm Devil Press (#22.5/15) 20-18-16-14-12-10-8-6-4-2 Box Jump Overs Endurance: For time: Run 1600m, then: 7 Rounds: 20 Kettlebell Swings (#16/12) 10 Burpees over KB 40
Tuesday - 040521
Strength: Front Squats 3-3-3-2-2-2 *pause for 3sec at the bottom of each rep Metcon: 3 Rounds for time: Run 400m 20 Toes-to-bar 10 DB Thrusters (#22.5/15,x2) 5 Ring Muscle-ups Endurance: In Pairs for time: Run 800m (together) 200 Medball Passes (3/2m distance) 200 KB Swings (#16/
Monday - 030521
Strength: Weighted Chinups 15min to find RM3 Metcon: 10 Rounds for time: 7 Box Jumps 5 Front Squats (#60/40) 3 Push Jerks Endurance: For time: Run 400m 50 Box Jumps 50 Situps Run 400m 40 Jumping Lunges 40 Situps Run 400m 30 Pushup Burpees 30 Situps Run 400m 20
Sunday - 020521
Strength: Power Clean - 12min build to a heavy 1-rep Metcon: For time: 45 Wallballs (#10/6) 45 Sumo-Deadlift High Pulls (#50/35) 150 Double Unders 45 Pullups 45 Kettlebell Swings (#24/12) Mobility: Lower Body Weightlifting: -Power jerk behind the neck (60%) 3×3 (70%) 2×3 (75%) 2×
Saturday - 010521
Strength: Bentover Rows 10-10-10 Metcon: In Pairs (I-go-you-go), 14 Rounds for time (7 each) of: Row 250m 8 DB Front Rack Reversed Lunges (#22.5/15,x2) 5 Strict HSPU *Partner A works while partner B holds in a plank. Switch every round until 14 rounds are done (7 each)
Friday - 300421
Strength: Snatch Balance 3-3-3-2-2-1 *pause for 3sec at the bottom of the squat Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 20 Pushups 20 Russian KB Swings (#32/24) Skills: 1. Double Unders 2. Rope Climb
Thursday - 290421
Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 30 Double Unders 3 Bar Muscle-ups Endurance: 2 Rounds for time: 50 Medball Situps (#10/6) Run 400m 50 Medball Deadlifts Run 400m 50 Wallball Shots Run 400m 50 Medball G2OH Run