Saturday - 241020
Strength: 4 Sets: 15/15 Renegade Rows Max Unbroken Pushups *Rest 2:30 Metcon: AMRAP in 6min: 15 Jump Squats 30 Russian Swings AMRAP in 6min: 15 Jacksons 30 Russian Twists AMRAP in 6min: 15 G2OH 30 Commando Planks
Friday - 231020
Skill/Strength: 15min - work on HSPU Progressions for beginners OR practice deficit for advanced Metcon: 10 Rounds for time: 6 Squat Cleans 6 Thrusters 30 Double Unders
Thursday - 211020
Core Strength: 4 Sets, unbroken if possible: 15 Hollow Rocks 30sec Side Plank (R) 15 Superman Rocks 30sec Side Plank (L) Metcon: 2 Rounds for time: 30 Jumping Lunges 10 Burpees 30 Single-arm SDHP (15/15) 10 Burpees 30 Pushups 10 Burpees 30 Push-Press 10 Burpees
Wednesday - 211020
Strength: 5 Sets: 8/8 Tempo Single-arm DB/KB Press @3330 *Rest 1:30 Metcon: For time: 50-40-30-20-10 G2OH (db/kb/plate) Lateral Hops Over Object Endurance: 10 Rounds for time: 21 Situps 15 Burpee Step-ups 9 Pike Pushups
Tuesday - 201020
Skill/Strength: Pistol Squat - take 15min to practice technique or work to a heavy weighted 5/5reps Metcon: 5 Rounds for time: 20 Overhead Lunges 60 Mountain Climbers 20 V-Ups Endurance: AMRAP in 40min of: 20 Air Squats 20 Pushups 20 Situps 20 Deadlifts 20 Swings
Monday - 191020
Strength: 6 Sets: 10/10 Single arm Bent-over Rows 12/12 Single leg Glute Bridges Metcon: AMRAP in 18min of the ladder: 4-8-12-16... Clusters Burpees Over Object 30 Double Unders after each set Endurance: 8 Rounds for time: 10 Burpees 15 Sumo-Deadlift High Pulls 20 Air-Squats 25 Situps
Sunday - 181020
Strength: Weighted Pushups 10-8-8-8-8-6 *15-30sec Streight Arms Plank after each set (with the weight) Metcon: 7 Rounds for time: 14 Single-leg Deadlifts 7 HSPU
Saturday - 171020
Strength: Weighted Jacksons/Dips 8-8-8-8-8 *rest 2:00 Metcon: For max reps: 3min AMRAP: 12 S2OH (plate/DB/KB) 6 Roll ups rest 1 minute 3min AMRAP: 6 Roll ups 10 Thrusters rest 1 minute 3min AMRAP: 10 Thrusters 10 HRPU rest 1 minute 3min AMRAP: 10 HRPU 12 V-ups
Friday - 161020
Strength: 5 Sets for load: 5/5 Bulgarian Split Squats *pause for 3sec at the bottom of each rep Metcon: AMRAP in 20min of: 30 Broomstick Overhead Squats 20 G2OH (plate/kb/db) 10 Burpee High Knees
Thursday - 151020
Skill: Pistol Squat home progressions Metcon: For time: 100 Mountain Climbers 80 Push-Press 60 Russian Twists 40 Weighted Burpee Step-ups 20 HSPU
Wednesday - 141020
Core Strength: Tabata: Hollow Flutter Kicks / X-Ups Metcon: For time: 4 Rounds- 20 Walking Lunges (no weight) 20 Situps 3 Rounds- 15 Plate/DB Hang Power Clean & Press 15 Sheet Rows/Bentover Rows 2 Rounds- 20 Burpees 20 Pushups Endurance: For time: 50 Jumping Jacks 10 Broad Jumps 50
Tuesday - 131020
Skill: Accumulate 3min in a Handstand *Every time you drop - do 30 Situps Metcon: 3 Rounds for max reps: 1min Pike Pushups 1min Jumping Lunges 1min Hang Squat Cleans 1min Bent Over Rows 1min Burpee Broad Jumps 1min Rest Endurance: E3MOM for 33min: 10 Burpees + 10 Rollups *In the
Monday - 121020
Strength: E3MOM for 15min: 10/10 Single-leg Romanian Deadlifts Max Pushups after each set Metcon: AMRAP in 15min of: 100 Mountain Climbers 20 Pistols 20 Jacksons Endurance: For time: Accumulate 1000 Double Unders *EMOM: 5 Jump Squats + 5 Clapping Pushups
Sunday - 111020
Strength: 5 Sets: 8/8 Tempo Bent-Over Rows @3030 20 Shoulder Taps Metcon: 5 Rounds for time: 10 Thrusters 30 Situps 10 Thrusters 30 Lateral hops over object
Saturday - 101020
Core Strength: Complete with as few breaks as possible: 50 Hollow Rocks 30 V-Ups 30 X-Ups (30 each side) 50 Superman Rocks Metcon: AMRAP in 21min: 15 Swings 12 Goblet Lunges 9 Hand Release Pushups
Friday - 091020
Strength: 5 Sets for load of the complex: Do 5-10reps of each drill with a single arm weight: Bent-Over Rows Hang Power Cleans Front Squat Strict Press *complete a full set with the right arm and then with the left arm Metcon: For time: Run 400m (or 200 knee taps)