Saturday - 160520
Strength: Bent-over Rows 8-8-8 Max unbroken pushups after each set Rest 2:00 Metcon: For time: Run 400m w/DB (#22.5/15, x1) Then 3 Rounds: 50 Air Squats 15 Hang Clean and Jerks (#43/30) Then Run 400m w/DB
Friday - 150520
Strength: E2MOM for 12min (6sets): Power Clean + Hang Power Clean + Push-Press (1+2+3) Metcon: AMRAP in 16min of: 50 Double Unders 21 Kettlebell Swings (#24/16) 14 KB Hang Squat Cleans (#24/16, x1)
Thursday - 140520
Strength: Tempo Front Squats @3330 3-3-3-3-3 Metcon: For time: 10-20-30-20-10 DB Snatch (#22.5/15, x1) Wallballs (#10/6)
Wednesday - 130520
Strength: Weighted Pullups 5-5-5 Metcon: 6min AMRAP: 9 Deadlifts (#60/40) 12 Box Jumps Rest 2min 4min AMRAP: 6 Hang Power Cleans (#60/40) 9 Pushups Rest 2min 2min AMRAP 3 Front Squats (#60/40) 6 Burpees over the bar Endurance: For time: Run 800m 100 Thrusters (#20/15) Run
Tuesday - 120520
Strength: E3MOM for 9min (3 Sets): 5 Deadlifts (increase load between sets) 30sec Hollow hold Metcon: 7 Rounds for time: 5 Hang Power Snatch (#40/30) 7 HSPU 12 V-Ups
Monday - 110520
Strength: Tempo Back Squat @3030 5-5-5 Metcon: For time: 50 Medball Cleans (#10/6) Run 400m 50 S2OH (#43/30) Run 400m 50 Kettlebell Swings (#24/16) Endurance: AMRAP in 30min of: Run 400m 12-24-36-48... etc keep adding 12 reps Wallballs (#10/6) Kettlebell Swings (#16/12) Pushups
Sunday - 100520
Strength: Press 5-5-5 (15min cap) Metcon: AMRAP in 15min of: 6 Power Cleans (#60/40) 12 DB Overhead Lunges (#22.5/15, x1) 24 Double Unders
Saturday - 090520
Workout Video: Warmup: 4 Sets: 10 Dislocations 20sec Handstand hold 10 Weighted Squats 20sec Passive Door hang Strength: 3 Sets: 15/15 Single-arm Bent Over Rows 15/15 Single-arm Press Metcon: 5 Rounds for time: Run 200m 25 Jump Squats 10 HSPU Endurance: AMRAp in 30min of: Run 800m 50
Friday - 080520
Workout Video: Warmup: 3 Sets: 5 Inch Worms 5/5 Overhead Lunges 10 Back extensions 10 Burpee step-ups 20 Standing Ostrich Strength: 6 Sets: 6/6 Bulgarian Split Squats (increase load) 12/12 Single-leg Glute Bridges *rest 2min Metcon: AMRAP in 16min of the ladder: 4-6-8-10-12... Push-Press Russian Twists (x2
Thursday - 070520
Workout Video: Warmup: 20sec on / 10sec off for 6min: -Duck Walk -Pushups -Bear Walk -Narrow Squats -Good mornings -Tuck Jumps Skill/Strength: Pistol Squats - 12min to practice technique or build to a heavy set of 6reps weighted pistols for each leg Metcon: AMRAP in 20min of: 6 Burpee Broad
Wednesday - 060520
Workout Video: Warmup: -20 Dislocations -Then: 5 Sets: 3 Inch Worms 5 Burpees 7 Hand Release Pushups -Then 30sec Handstand hold Skill: Weighted Pushups 10-10-10-10-10 Metcon: For time: Run 800m 100 Double Unders 50 Shoulder Taps Run 800m 75 Double Unders 40 Shoulder Taps Run 800m 50 Double Unders 30
Tuesday - 050520
Workout Video: Warmup: 50 Mountain Climbers Then 2 sets: 3 Wall Climbs 12 Pike Pushups 12 Overhead Lunges 8 Kang Squats Core Strength: 3 Sets: 30sec L-Sit 20 Back extensions 30sec Hollow hold 10/10 Single-leg Deadlifts Metcon: 7min AMRAP: 10 Devil Press 20 V-ups 5min AMRAP: 10 Thrusters 20
Monday - 040520
Workout Video: Warmup: 3 Sets: 5 Inch Worms 5/5 Overhead Lunges 10 Back extensions 10 Burpee step-ups 5/5 Single-arm Press Strength: 5 Sets: 12/12 Z-Press 20-60sec Handstand Hold Rest 2min Metcon: AMRAP in 15min of: 12 Power Cleans 6 Devil Press 12 Sheet Rows Endurance: AMRAP in
Sunday - 030520
Workout Video: Warmup: 3 Sets: 15sec Frog Jumps 10 Pike Pushups 5 Inch Worms 10 Thrusters 15sec Bear walk Strength: Tempo Front Squats @7370 5-5-5-5-5 Rest 1:30 between sets Metcon: 2 Rounds for time: Run 400m 30 Thrusters 30 Burpees over object 50 Double Unders 30 Russian Swings 30
Saturday - 020520
Workout Video: Warmup: 50 Knee taps 15 Good mornings 25 Hand Release Pushups 15 Dislocations 25 Overhead Squats 15 Burpees 25 Hollow Rocks Strength: 3 Sets: 8/8 Weighted Step-ups (go heavy) 10-20 Jacksons 1min Weighted Squat hold Metcon: AMRAP in 18min 9-15-21-27-33... etc keep adding 6 reps every round
Friday - 010520
Workout Video: Warmup: Run 400m, then: 3 Sets: 8 Good mornings 8 Dislocations 20sec Commando Plank 8 Overhead Lunges 8 Scapula Pushups Strength: 15/15 Single-arm Bent-over Rows Max Reps Door Pullups after each set Metcon: 3 Rounds for time: 60 Walking Lunges steps 45 Weighted Situps 30 Shoulder taps