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
Thursday - 300420
Workout Video: Warmup: 5 Sets: 6 Deadlifts 3 Inch Worms 6 Burpees over object 3 Wall Climbs 6 Jump Squats Strength: 3 Sets: 10/10 Bulgarian Split Squat 15 Back extensions 30sec L-Sit (accumulate) Metcon: For time: Run 600m 300 Double Unders 200 Situps 100 Pushups 50 Weighted Step-ups Endurance:
Wednesday - 290420
Workout Video: Warmup: 10 Burpees 15/15 Wrist Rotations 25 Pushups 25 Overhead Squats 25 Squat Dislocations 15/15 Elbow Rotations 10 Burpees Skill: Handstand practice - 12min Work on holds/walk/balance Metcon: For time: 72 Thrusters 72 Squat Cleans EMOM - 4 Burpees over object Endurance: For time:
Tuesday - 280420
Workout Video: Warmup: 2 Sets, 20sec work on each: Kang Squats Inch Worms Diamond Pushups Duck Walk Wall Climbs Metcon: "Kaplan" Hero Workout AMRAP in 28min of: 20 Pistol Squats 7 HSPU 20 Jacksons 14 Burpees
Monday - 270420
Workout Video: Warmup: 2 Sets: 8 Dislocations 8 Good mornings 10sec Dead Hang 10 Bent Over Rows 12 Hollow Rocks 12 Back extensions Strength: 5-4-3-2-1 Weighted Door Pullups (increase load) Max time chin over door hold at the last rep of each set Metcon: AMRAP in 20min of: 10-20-30-40..... etc
Sunday - 260420
Workout Video: Warmup: 30sec Commando Plank 20 Heels to butt 20 Pushups 20 Dislocations 20 Overhead Squat 20 Sotts Press 20 Knee taps 30sec Commando Plank Core Strength: 60-50-40-30-20-10sec Plank hold Hollow Hold *rest as needed between sets Metcon: 5 Rounds for time: 400m Run / 2min knee taps 21 Power
Saturday - 250420
Workout Video: Warmup: 4 Sets: 12 Standing Ostrich 6 Inch Worms 12 Overhead Lunges 6 Pike Pushups Then 30sec Handstand hold Strength/Skill: EMOM for 12min: Even: 10/10 Single-leg Deadlifts Odd: 10/10 Single-arm Strict Press *hold plank for the remaining of the minute, no rest Metcon: AMRAP in