Tuesday - 240919
Strength: Push Press 5-5-4-4-3-3 Metcon: For time: 6 Rounds of for time: 10 Hang Squat Cleans 10 Pullups Run 200m Rx: Rounds 1-2 #40/30 Rounds 3-4 #50/35 Rounds 5-6 #60/40
Monday - 231219
Strength: Overhead Squat 3-3-3-3-3 *pause for 3sec at the bottom of the first rep of each set Metcon: AMRAP in 16min: 9 V-ups 7 Overhead Squats (#50/35) 5 Ring Dips Endurance: In teams of 2: Row 3000m Run 2400m Then 3 Rounds: 50 Pushups 50 Situps 50 DB Hang
Sunday - 221219
Strength: Bent-Over Row 5-5-5 Metcon: For time: 10 Power Cleans (#60/40) 20 Toes-to-bar 30 Wallballs (#10/6) 100 Double unders 30 Wallballs 20 Toes-to-bar 10 Power Cleans Endurance: 5 Rounds for time: 40 Double Unders Run 200m 30 Box Jumps Run 200m 20 KB Swings (#20/12)
Saturday - 211219
Power: Box Jump for height - 15min work Metcon: 4 Rounds for time: 12 Deadlifts (#102/70) 6 HSPU 12 Bar facing burpees 6 HSPU Endurance: For time: 1600m Run 50 Air Squats 1200m Run 50 Pushups 800m Run 50 Situps 400m Run 50 Kettlebell Swings (#16/12) Weightlifting: -Snatch
Friday - 201219
Strength: Hang Squat Clean 3-3-2-2-1 Metcon: AMRAP in 12min of: 10-20-30-40... etc Double Unders 12 DB Thrusters (#22.5/15, x2) Endurance: 6 Rounds for time: 30 Box Jumps 25 Cal Row 20 Jacksons 15 Burpees Skills: Kipping / Butterfly Pullups
Thursday - 191219
Strength: Floor Press 10-8-6-8-10 Metcon: 3 rounds for time: 400 meters run 15 Back Squats (#60/40, from the floor) Endurance: In Pairs, AMRAP in 40min: Run 800m (together) 15 Plate G2OH (#20/15) 80 Double Unders 15 Plate G2OH 40 Toes-to-bar Partner A: Works Partner B: Plank
Wednesday - 181219
Strength: Deadlift 3-3-3 Metcon: AMRAP in 5min: Run 400m Max Strict Pullups with DB between legs on remaining time (#10/4) *Rest 1min then: AMRAP in 5min: Run 400m Max Burpees on remaining time *Rest 1min then: AMRAP in 5min: Run 400m Max Clean and Jerks on remaining time (#60/
Tuesday - 171219
Strength: Thruster - 15min to build RM3 Metcon: 5 Rounds for time: 10 Push Press (#60/40) 20 Box Jumps 30 Situps
Monday - 161219
Strength: Back Squat 5-5-5 Metcon: In teams of 3: 300-200-100 Double Unders 30-20-10 Sandbag Cleans (#75/45) Parner A: Works Partner B: Front Rack KB Hold (#24/16, x2) Partner C: Rest Switch as needed Endurance: 10 Rounds for time: Run 400m Then 2 Rounds: 15 Situps 10 Pushups 5
Sunday - 151219
Strength: EMOM for 14min: Even: 5 Strict Ring Dips Odd: 20 Shoulder taps Metcon: For time: Run 400m 50 Clapping Pushups 40 Hang Power Cleans (#50/35) 30 Overhead Lunges (#50/35) Run 400m Endurance: 3 Rounds for time: 1000m Row 20 DB Burpee Box Step Overs (#15/10, x2)
Saturday - 141219
Strength: Weighted Chin-ups 4-4-3-3-3 Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Weightlifting: -Push press (55%) 3×3 (60%) 2×2 Max reps with (65%) -Split jerk behind the neck (60%) 3×3 (65%) 2×3 (70%) 2×2 (75%
Friday - 121219
Strength: Power Clean - 15min to build RM2 (touch and go) Metcon: 2 Rounds for time: Run 800m 15 Thrusters (#60/40) 30 Toes-to-bar Endurance: AMRAP in 38min: 48 Kettlebell Swings 24 KB Front Rack Lunges 12 KB Push Press 6 Burpee Box Jump Overs Run 200m Skills: Strict Ring
Thursday - 121219
Strength: E3MOM for 21min (7sets): 2 Front Squats + 2 Push Jerks Metcon: For time, AFAP: 42-30-18 Wallballs (#10/6) 21-15-9 Chest-to-bar Pullups
Wednesday - 111219
Strength/Skill: Hang Power Snatch 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (#50/35) 30 Air Squats Endurance: 4 Rounds for time: Run 400m 30 Pushups 30 Situps 30 Kettlebell Swings (#16/12) Row 400m 30 Jump Squats 30 Double Unders 30 Box Jumps
Tuesday - 101219
Strength: Romanian Deadlift 5-5-5-5-5 *20sec hanging L-Sit after each set Metcon: In Pairs for time: 80 DB Snatches (#22.5/15, x1) 90 Box Jumps 100 DB Overhead Lunges 90 Hand Release Pushups 80 DB Hang Squat Cleans *one works at a time Weightlifting: -Push press (55%) 3×3 (60%
Monday - 091219
Skill: Pistol Squat Metcon: AMRAP in 14min of: 12 Pistols 8 DB Push-Press (#22.5/15, x2) 2 Rope Climbs Endurance: 8 Rounds for time: 30 Jump Squats 30 Pushups 30 Cal Row 30 Situps