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
Tuesday - 160719
Strength: Deadlift 2-2-2-2-2 Pause for 3sec at knee height Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 15m DB Overhead Walking Lunges (#22.5/15, x1) 30 Box Jumps 15m DB Overhead Walking Lunges Weightlifting: -Muscle Snatch from hang (technique work) -Snatch from blocks below the knee 3x3 (60%
Monday - 150719
Strength: Hang Squat Clean 2-2-2-1-1 Metcon: 7 Rounds for time: 30 Double Unders 7 Front Squats (#50/35) 4 Bar Muscle-ups Endurance: In teams of 3 accumulate: 10,000 Meter Row 100 Burpee Box Jump 300 Double Unders Run 4KM
Sunday - 140719
Strength: 15min build to an RM5 Strict Deficit HSPU Metcon: 3 Rounds for time: Run 400m 15 DB Power Cleans (#22.5/15, x2) 40 Pushups Endurance: 7 Rounds for time: Run 400m 15 Air Squat 10 Pushups 5 Burpees 15 Air Squats 10 Pushups 5 Burpees
Saturday - 130719
Strength: 5 Sets for load of the complex: Clean Pull + Hang Power Clean + Front Squat + Power Clean + Front Squat Metcon: 3 Rounds for time: 7 Clean and Jerks (#60/43) 14 C2B Pullups 21 Box Jumps Weightlifting: -Barbell box jump 5×5 -Military press Max test -Split jerk Technique work
Friday - 120719
Strength: Overhead Squat 3-3-3-3-3 Metcon: 12 Rounds for time: 15 Wallballs (#10/6) 25 Double Unders Endurance: For time: Run 1600m Into 10 Rounds: 10 Abmat Situps 10 Box Jumps 10 Air-Squats 10 Burpees 10 Plate Lunges (#15/10) Skills: Snatch + Clean Basicsf
Thursday - 110719
Strength: EMOM for 10min: Even: 10 Strict Toes-to-bar Odd: 30sec L-Sit *scale as needed Metcon: In teams of 3, Every 6min for 24min (4 rounds) complete: 400m Run (together) In remaining time AMRAP: Round 1: 15m Sandbag Carry (#75/45) Round 2: Burpee Box Jumps Round 3: DB Hang Power