Friday - 120620
Strength: 15min build to a heavy load for this complex: Deadlift + Power Clean + Front Squat + Thruster (3+2+1+1) Metcon: AMRAP in 20min of: 20 Unbroken Wallballs (#10/6) 20 Box Jumps 20 Abmat Situps 20 Burpees
Thursday - 110620
Strength: 6 Sets for load: Power Snatch + Overhead Squat (1+2) Metcon: 3 Rounds for time: Run 400m 30 V-ups 12 Snatches (#43/30)
Wednesday - 100620
Strength: Romanian Deadlift 6-6-6-6 20 Hollow Rocks after each set Metcon: For time: 10 Push Press (#60/40) 50 Air-Squats 10 Push Press 38 Kettlebell Swings (#24/16) 10 Push Press 26 Burpees 10 Push Press 14 Front Squats (#60/40) 10 Push Press Endurance: 2 Rounds for time: 45
Tuesday - 090620
Strength: 3 Sets: 5 Strict Toes-to-bar 10 Kipping Toes-to-bar Max Unbroken Ring dips *Rest 2min Metcon: AMRAP in 15min of: 2-4-6-8... DB Step-ups (#22.5/15, x1) DB Snatch 20-40-60-80... Double Unders Weightlifting: -Hang snatch high pull + power snatch (60%-70%) 3+1 / 8 -Snatch pull (90%-100%) 3×8
Monday - 080620
Strength: 5 Sets: Clean Pull + Hang Squat Clean (2+1) Metcon: 4 Rounds for max reps: 3min AMRAP: 21 Russian Kettlebell Swings (#32/24) 17 Pushups AMRAP Hang Squat Cleans on remaining time (#80/55) *Rest 2min between AMRAPS Endurance: For time: Run 800m 40 Thrusters (#20/15) 40 SDHP
Sunday - 070620
Strength: Push-Jerk 5-5-5 *pause for 5sec at the catch of the last rep of every set Metcon: For time: 400m Farmer Carry (#24/16, x2) Then 10 Sets: 4 HSPU 7 Goblet Squats 10 Situps Then 400m Farmer Carry
Saturday - 060620
Strength: Build up to 80% of RM1 Squat Clean then do 5 Sets: Max Strict Pullups 1 Squat Clean (increase load betwen sets) Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Overhead Squats (#43/30) Burpees over the bar Endurance: For time: 1600m Run 100 Sumo-Deadlift High Pull (#20/15)
Friday - 050620
Skill: Handstands practice - 12min work on handstand variations/progressions Metcon: 4 Rounds for time: 20 KB Front Rack Lunges (#24/16, x1) Run 200m 12 Deadlifts (#100/70) Run 200m
Thursday - 040620
Strength: Bent-over Rows 8-8-6-6-6 Metcon: For time: 50-40-30-20-10 Double Unders 15 Hang Clean and Jerks (#30/20)
Wednesday - 030620
Strength: 4 Sets: 5 Strict Deficit HSPU 20sec Hanging L-Sit *rest 1:30 Metcon: AMRAP in 18min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 4 Single-arm Devil Press *E3MOM - 200m Run (starting from 00:00) Endurance: For time: 20-19-18....3-2-1 Kettlebell Swings (#16/12) Situps Double
Tuesday - 020620
Strength: Deadlift 5-5-5 Metcon: For time: 35 Back Squats 15 Press 25 Front Squats 25 Push Press 15 Overhead Squats 35 Push Jerks RX: #50/35 Weightlifting: -Warm up Box jump with bar -Muscle Snatch (55%) 3×6 -Front squat+jerk (60%-80%) 1+1×8 -Hang Power clean (60%
Monday - 010620
Strength: Weighted Dips (rings/bars) 5-5-5 Metcon: 5 Rounds for time: 7 Power Snatches (#43/30) 14 Wallballs (#10/6) 28 Double Unders Endurance: AMRAP in 38min of: Run 800m 30 Medball Cleans (#10/6) 30 Burpee Box Jump Overs
Sunday - 310520
Strength: 15min build to a heavy load for the complex: Power Clean + Hang Power Clean + Push Press (1+1+2) Metcon: AMRAP in 12min of: 30 Air Squats 10 Hang Power Cleans (#60/40) 5 Burpees over the bar
Saturday - 300520
Strength: Front Rack Lunges 10-10-10 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Power Cleans (#60/40) 30 Double Unders
Friday - 290520
Skill: Handstand practice - 12min Metcon: For time: 50 KB Swings (#24/16) 40 Box Jumps 30 KB Squat Cleans (#24/16, x1) 40 Wallballs (#10/6) 50 KB SDHP (#24/16)
Thursday - 280520
Strength: Clean and Jerk 15min build to a heavy load or practice technique Metcon: 5 Rounds: 3min AMRAP: 12 DB Snatch (#22.5/15) 9 Pushups 6 DB Step-ups (#22.5/15, x1) *Rest 1min between amraps.