Saturday - 050920
Strength: Push-Press 5-5-5-5-5 Metcon: AMRAP in 15min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 12 Pushups 25 Double Unders Endurance: For time: 30-20-10-20-30 Burpees ABmat Situps Kettlebell Swings (#24/16) Jumping Lunges
Friday - 040920
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20 minutes: 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
Thursday - 030920
Strength: Weighted Dips (Bars/Rings) 6-6-4-4-2-2 *pause for 15sec at the top of the last rep of each set Metcon: For time: 21-15-9 Thrusters (#43/30) Burpees over the bar V-Ups Box Jump Overs Outdoor: 35min time cap: 2000m Run (4 laps) In the remaining time -AMRAP 8 Burpees 26
Wednesday - 020920
Strength/Skill: E2MOM for 14min: 3 Hang Power Cleans Metcon: AMRAP in 14min of the ladder: 2-4-6-8... KB Snatches KB Overhead Lunges Burpees over KB Outdoor: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter
Tuesday - 010920
Strength: 3 Sets: 6 Deadlifts 5-10 Strict Toes-to-bar *Rest 2:30 Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Outdoor: For time: 20-18-16-14-12-10-8-6-4-2 reps of: Burpees Air Squats Hand Release Push-Ups 10 meter Shuttle Sprint Weightlifting: -Snatch transition practice -Hang snatch (70%
Monday - 310820
Strength: Tempo Back Squat 3-3-3-3-3 @35X3 Metcon: For time: 48 Double unders 24 DB Snatch (#22.5/15, x1) 24 DB Goblet Squats 24 Burpees over DB 24 DB Shoulder to overhead 24 DB Thrusters 48 Double unders Endurance: For time: Run 1200m 120 Double Unders 120 Wallballs (#10/6)
Sunday - 300820
Strength: E2MOM for 12min (6sets): Squat Clean + Hang Squat Clean (1+1) *start from 75% of RM1 Clean *increase load every set Metcon: 2 Rounds for time: 25 Sumo-Deadlift High Pulls (#43/30) 25 HSPU 200m Front Rack KB/DB Carry (#24/16, x2) Outdoor: For time: 3 Rounds of:
Saturday - 290820
Strength: Weighted Pullups 3-3-2-2-1-1 *rest 2:00 Metcon: "DT" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans 6 Push Jerks Endurance: 8 Rounds for time: Run 200m 21 Plate G2OH (#20/15) Run 200m 12 Burpee Box Jumps
Friday - 280820
Strength: DB Step-ups 15min build to a heavy set of 6reps (3/3) Metcon: AMRAP in 15min of: 18 Situps 15 S2OH (#35/20) 12 Toes-to-bar
Thursday - 270820
Strength: Bent-Over Rows 5-5-5 30sec HS Hold + 20sec L-Sit after each set Metcon: For time: Run 800m 15 Power Cleans (#80/50) Run 800m 15 Power Snatches (#60/40) Outdoor: AMRAP in 35min of: 75 Double Unders 50 Air Squats 75 Double Unders 50 Pushups 75 Double Unders 50 Situps
Wednesday - 260820
Strength: Romanian Deadlift 8-6-6-6-4 Metcon: 7 Rounds for time: 10 Overhead Squats (#43/30) 50 Double Unders Outdoor: For time: 1600m Run 30 Burpees 800m Run 20 Burpees 400m Run 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1600m Run Endurance: EMOM in 36min: 1: Medball Cleans to
Tuesday - 250820
Strength: 4 Sets: 5-10sec Ring Support Max Ring Dips 5-10sec Ring Bottom Hold Metcon: AMRAP in 15min of: 10 DB Snatch (#22.5/15, x1) 20 V-Ups 10 DB Hang Squat Cleans (#22.5/15, x1) Outdoor: For time: Buy-In: 1500m Run Then, 20 Rounds of: 5 Burpees 10 Push-Ups
Monday - 240820
Strength: Weighted Pushups 5-5-3-3-3-3 Metcon: AMRAP in 16min of: 12 Push-Press (#43/30) 12 Overhead Lunges (#43/30) Run 400m Endurance: For time: 120 Wallballs (#10/6) 120 Box Jumps 120 OH Medball Walking Lunges (#10/6) *E5MOM starting from 00:00 Run 400m w/medball
Sunday - 230820
Strength: 15min build up for an RM1 Cluster Metcon: For time: 400m Farmer Carry (#24/16, x2) 90 Wallballs (#10/6) 30 Power Snatches (#50/35) Outdoor: 10 Rounds, each AFAP: 100m Sprint 10 Pushups 10 Situps 10 Jumping Lunges 10 Hollow Rocks *Rest 1min between rounds (go fast!)
Saturday - 220820
Strength: 15 min to build heavy 5 reps of: Paused Back Squat (3 sec at first rep only) Metcon: For time: 21-15-9 Deadlift (#100/70) Burpee Step-Overs (#22.5/15, x2) Endurance: 2 Rounds for max reps: 4min AMRAP: Run 400m Max Burpee Box Jumps on remaining time 4min AMRAP:
Friday - 210820
Skill: HSPU (strict/kip practice) Metcon: AMRAP in 15min of: 3-6-9-12... Double KB/DB Thrusters (#24/16, x2) 10 Pullups