Sunday - 280221
Strength: E3MOM for 15min: 3 Split Jerks Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Deadlifts (#60/40) 5 Power Cleans (#60/40) Outdoor: 5 Rounds for time: Run 200m 30 DB Thrusters (#15/10, x1) Run 200m 30 Pushups
Saturday - 270221
Strength: Front Rack Lunges 12-12-12-12-12 (6/6) Metcon: 5 Rounds for time: 4 Bar Muscle-ups 4 Clean and Jerks (#60/40) Run 400m Outdoor: For time: 50-40-30-20-10 DB Snatch (#15/10) Burpees Run 400m
Friday - 260221
Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 10-10-10-10-10 Hang Squat Cleans (#60/40) Outdoor: AMRAP in 38min of: Run 200m 8 Devil Press (#15/10) 16 Jumping Lunges 32 Situps
Thursday - 250221
Strength: Overhead Squats 5-5-3-3-3-3 Metcon: For time: 200m Farmer Carry then, 5 Rounds: 10 Hang Power Snatch (#30/20) 15 V-Ups 15 Pushups Outdoor: 10 Rounds for time: 9 Jump Squats 8 V-Ups 7 Pike Pushups 6 DB Devil-Press (#15/10, x1) 5 Dips/Jacksons
Wednesday - 240221
Skill: Handstands practice (hold/balance/walk) - 15min Metcon: For time: 4-8-12-16-20 KB Swings (#24/16) Weighted Step-ups (#24/16, x1) Burpees over KB Outdoor: For time: Run 1200m Then 3 Rounds: 70 Situps 50 DB Hang Squat Cleans 30 Burpees Over DB Then Run 1200m
Tuesday - 230221
Strenth: 6 Sets for load: 1 Power Clean 2 Push Presses 1 Push Jerk Metcon: AMRAP in 20min of: Run 200m 16 Pullups Row 300m 16 Front Rack KB Lunges (#24/16, x2) Outdoor: 4 Rounds for time: 30 Russian Twists (#15/10, x1) 30 DB Burpee Step-ups 30 DB
Monday - 220221
Strength: E2.5MOM for 15min (6sets): 3 Hang Squat Cleans *Max Strict Ring Dips at the end of the first 3 sets Metcon: 3 Rounds for time: 12 Thrusters (#43/30) 24 Box Jumps 2 Rope Climbs Outdoor: 5 Rounds for time: Run 400m 22 Goblet Squats (#15/10) 22
Sunday - 210221
Strength: Deadlift 5-5-5-5-5 Metcon: AMRAP in 15min of: 12 Wallballs (#10/6) 9 Hang Power Cleans (#40/30) 6 Toes-to-bar Outdoor: AMRAP in 30min of: Run 200m 20 DB Snatches (#15/10) 20m Overhead Lunges Run 200m 20 Pushups 20 Burpees
Saturday - 200221
Skill/Strength: Weighted Pistols 12-10-8-8-8 Go heavy or practice technique Metcon: 3 Rounds for time: 16 Jacksons 16 Cossack Squats 16 Situps 16 Rollups 16 Pushups
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)