Thursday - 010819
Strength: 15min Build to RM10 Overhead Squat Metcon: 5 Rounds for time: 1 Rope Climb 12 Toes-to-bar 1 Rope Climb 12 Dumbbell Power Cleans (#22.5/15,x2)
Wednesday - 310719
Strength: Weighted Ring Dips 6-4-4-4-2 Metcon: For Time: Tabata (20sec work/10sec rest) 100 Back Squats (#43/30) * Straight into - "Annie" 50-40-30-20-10 Double Unders Abmat Situps Endurance: In Pairs for time: 2000m Row 100 Wallballs (#10/6) 100 Box Jumps 1500m Row 70 Wallballs 70 Box Jumps
Tuesday - 300719
Strength: Floor Press 5-5-3-3-3 max unbroken push ups after each set rest 2:30 Metcon: AMRAP in 12min of: 3-6-9-12.... Burpee Box Jump Overs Bar Muscle-ups Weightlifting: -Barbell Box jump 20/15kg 5×5 -Snatch grip press 8×5 Ascending weight -Snatch balance (60%) 3×3 (70%) 3×2 (75%
Monday - 290719
Strength: E2MOM for 10min: 2 Touch and go Power Cleans *increase load between sets Metcon: In teams of 3 AMRAP in 25min: 9/6 Calorie Row 6 Burpees Over Sandbag 4x10 Meter Sandbag Carry (#60/45) *Partners alternate full rounds *Rounds should be performed as an all-out sprint Endurance: "
Sunday - 280719
Strength: Weighted Pullup 1-1-1-1-1-1-1 Metcon: 10 Rounds for time: 5 Deadlfits (#100/70) 15 Wallballs (#10/6) 25 Double Unders Endurance: For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400-m run 100 push-ups 400m run 50
Saturday - 270719
Strength: Paused Front Squats 3-3-3-3-3 *3sec pause for the 1st rep of each set Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back Extensions 50 Situps Weightlifting: -Snatch balance + Overhead squat (60%) 1+3 /3 (70%) 1+3 /2 (75%) 1+2 /2 -Hang snatch (65%) 2×
Friday - 260719
Strength: 16min to find RM1 Push-Press Metcon: AMRAP in 12min of: 10 Power Cleans (#43/30) 20 Pullups Endurance: 4 Rounds: Run 400m 3min DB Snatch (#15/10, x2) 3min Burpee box step ups (#15/10, x2) Skills: Strict Ring Muscle-Up
Thursday - 250719
Strength: E2MOM for 10min: 5 Sandbag Deadlifts 20m Sandbag Carry Metcon: For time: 50-40-30-20-10 Double Unders 10 Overhead Squats (#50/35) 12 Toes-to-bar
Wednesday - 240719
Core Strength: 3 Sets for quality: 30s Plank 30s Side Plank (Left) 30s Plank 30s Side Plank (Right) Rest 2min between sets Metcon: For time: 3 Legless Rope Climbs 50 DB Reversed Lunges (#22.5/15, x2) 2 Legless Rope Climbs 50 DB Push Press (#22.5/15, x2) 1
Tuesday - 230719
Strength: E2MOM for 14min: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: -Snatch with 3 pauses 2x3 (60%) 2x3 (65%) 2x2 (70%) -Clean + Squat + Push Jerk 2+1+1 x2 (65%) 2+1+1
Monday - 220719
Strength: Back Squat 5-5-3-3-3 Metcon: 4 Rounds for time: 20 DB Snatches (#22.5/15) 20 Weighted Situps (#22.5/15) Endurance: 3 Rounds for time: Row 400m 50 Air-Squats 40 Kettlebell Swings (#16/12) Run 400m 30 Pushups 20 Burpees
Sunday - 210719
Strength: Push Jerk 2-2-2-1-1-1 Metcon: 3 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) 7 Ring Muscle-ups Endurance: E5MOM for 15min (3 rounds): Run 800m Max Double Unders in remaining time E4MOM for 12min (3 rounds): Run 400m Max Air-Squats in remaining time E3MOM for 9min
Saturday - 200719
Strength: EMOM for 10min: Even: 7 L-Pullups Odd: 7 Z-Press (ahap) *Scale reps as needed Metcon: AMRAP in 14min: 10 Box Jump Overs 3-6-9-12... Overhead Squats (#60/40) Weightlifting: -Push Press 3x3 (50%) 3x3 (55%) 2x2 (60%) 2x2 (65%) -Hang Clean + Push Jerk 3+1 x3 (60%) 2+1 x2
Friday - 190719
Strength: Paused Thrusters 2-2-2-2-2 5sec Pause at the bottom of each rep Metcon: 4 Rounds for time: Run 400m 20 Toes-to-bar 10 KB Push-Jerk (#24/16, x1) Endurance: For time: 50-40-30-20-10 Burpees on plate OH Walking Lunges with plate (#20/15) Run 200m w/Plate after each round Skills: Kipping/
Thursday - 180719
Strength: Bent-Over Row 6-6-6-4-4 Metcon: AMRAP in 20min of: 1 Rope Climb 8 HSPU 16 Single-arm DB Hang Squat Cleans (#22.5/15, x1) 24/18 Cal Row
Wednesday - 170719
Skill/Strength: Power Snatch Practice technique or build for today's RM1 Metcon: 3 Rounds for max burpees: In 4min complete: 10 Power Snatches (#60/40) Max Burpees in remaining time *Rest 1min between rounds Endurance: For time: 150 Wallballs (#10/6) *every time you break: 15 Burpees + 400m