Thursday - 020720
Strength: Back Squat 5-5-3-3-1-1 Metcon: AMRAP in 14min of: 8 Deadlifts (#70/45) 4 Hang Squat Cleans (#70/45) 200m Weighted Run (#20/15 plate)
Wednesday - 010720
Strength: 4 Sets: Max Strict Ring Dips 10sec Ring Support 20sec Hollow Hold Rest 2min Metcon: 5 Rounds for time: 5 Burpees 7 Power Cleans (#70/45) 9 HSPU 50 Double Unders Endurance: AMRAP in 35min of: 50 Double Unders 40 Reverse Lunges 30 Abmat sit ups 20 Suitcase Deadlifts
Tuesday - 300620
Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: AMRAP in 15min: 4-8-12-16.... Wallballs (#10/6) DB Snatch (#22.5/15, x1) DB Goblet Lunges Weightlifting: -Shoulder and squat mobility -Split jerk drills (Practice) -Front squat+Push press with pause -Push press in split jerk position -Jerk balance -Clean start position+First pull
Monday - 290620
Skill/Strength: Power Snatch 3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Pushups 12 Clusters (#43/30) Endurance: For time: Run 800m 140 Situps 120 Jumping Lunges 100 Kettlebell Swings (#16/12) 80 Wallballs (#10/6) 60 Burpees Run 800m
Sunday - 280620
Strength: Front Squat 3-3-2-2-2 Metcon: For time: 25 Burpees 50 KB Cleans (#24/16, x1) 50 V-ups 50 KB S2OH (#24/16, x1) 50 Deadlifts (#60/40) 25 Burpees
Saturday - 270620
Strength: 15min build up to a heavy Clean and Jerk Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: AMRAP in 36min: Run 400m 35 Wallballs (#10/6) 1 Stairs Ascend 35 Pushups
Friday - 260620
Strength: Weighted Step-ups 14-12-10-8-6 *use KBs/DBs Metcon: On a running clock for 18min: Run 1600m AMRAP in remaining time: 50 Double Unders 35 Air Squats 20 Sumo-Deadlift High Pulls (#43/30)
Thursday - 250620
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15, x2) Burpees Over DBs
Wednesday - 240620
Strength: 15min to find RM1 Press Metcon: AMRAP in 15min of: 15 Pushups 20 Goblet Squats (#32/24) 25 Kettlebell Swings (#32/24) Endurance: -Run 1600m then: 10-9-8-7-6-5-4-3-2-1 Burpees Wallballs (#10/6) V-Ups KB/DB Overhead Lunges (#16/12, x1) Clapping Pushups -Then Run 1600m
Tuesday - 230620
Strength: 3 Sets: Max Hanging L-Sit hold 8 Bent-Over Rows *Rest 2:30 Metcon: 10 Rounds for time: Run 200m 3 Power Cleans (#80/50) 2 Thrusters (#80/50) Weightlifting: -Push jerk behind the neck (60%-70%) 3×8 -Hang power clean+squat clean (60%-80%) 2+1 /8 -Clean
Monday - 220620
Skill/Strength: Split Jerk 2-2-2-2-2 Metcon: 5 Rounds for time: 12 DB Hang Clean and Jerks (#22.5/15, x1) 12 DB Overhead Lunges (#22.5/15, x1) 15-25-35-45-55 Double Unders Endurance: E6MOM for 30min (5 Rounds): Run 800m with the remaining of the 6min complete AMRAP of: Round 1:
Sunday - 210620
Strength: 5 Sets for load: Snatch Balance + Overhead Squat (1+2) *Rest 1:30 Metcon: AMRAP in 16min of: 9 Deadlifts (#60/40) 7 HSPU 5 Hang Squat Cleans
Saturday - 200620
Strength: Bulgarian Split Squat 10-10-10-10 Metcon: For time: 40 Wallballs (#10/6) 30 V-Ups 20 Power Cleans (#50/35) 10 Bar facing burpees 20 Power Cleans 30 V-Ups 40 Wallballs Endurance: AMRAP in 38min of: 20 Jump Squats 6 Single-arm Devil Press (#22.5/15) 20 Pushups 6 Single-arm Devil
Friday - 190620
Strength: Front Squat 2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 50 Kettlebell Swings (#24/16) 50 Situps
Thursday - 180620
Strength: 5 Sets: 5 Elevated Ring Rows (weighted if possible) 5/5 Db/Kb Z-Press Metcon: AMRAP in 13min of: 21 Double Unders 15 Hand-Release Pushups 9 Db/Kb Thrusters (#22.5/15, x2)
Wedneaday - 170620
Skill: Pistol Squat Metcon: AMRAP in 15min of: 4-8-12-16... Pistols 3 Clean and Jerks (#80/50) Endurance: 7 Rounds for time: Run 200m w/Plate (#20/15) 20 Plate G2OH 18 Plate Overhead Lunges 16 Plate Situps 14 Burpees over plate