Thursday - 210219
Strength: Overhead Squat 5-5-5 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats
Wednesday - 200219
Skill: Kipping Pullups Strength: 3 Sets for max reps: 5min AMRAP: 10 Lateral burpees over bar 5 Squat Cleans *Rest 3min between sets 1st set: #60/40 2nd set: #65/42.5 3rd set: #70/45 Endurance: For time: 100-80-60-40-20 Double Unders Air Squats Situps 30 Cal Row after each
Tuesday - 190219
Strength: Front Squat 3-3-3-3-3 *3sec pause at the bottom of the first rep of each set Metcon: "RFA Qualifier 19.2" For time (20min cap): 50 Wallballs (#10/6) 40 C2B Pullups 40 Alternating DB Snatch (#22.5/15) 20 Cleans (#80/55) 10 Shoulder to overhead (#80/
Monday - 180219
Strength: Strict HSPU - 5 sets for max reps each. scale with strict variations only rest 2min between sets Metcon: In teams of 2 for time: 300 Double Unders 150 Overhead Lunges (#35/20) 30 Rope Climbs *Split reps how ever you like - one works at a time Endurance:
Sunday - 170219
Strength: E3MOM for 15min of the complex: Push Press + Push Jerk + Split Jerk (2+1+1) Metcon: 3 Rounds for time: 8 Power Cleans (#60/40) 32 Pushups Run 400m Endurance: In teams of 2 for max row distance in 30min: Partner 1: Rows Partner 2: Runs 400m *Switch roles
Saturday - 160219
Skill: Handstand practice for 15min Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18.... Box Jumps DB Thrusters (#22.5/15, x2) Competitors: A. 7 Sets: 2 Push-Press 1 Strict Ring Muscle-up B. AMRAP in 18min: 9 Power Cleans (#70/45) 12 Strict Handstand Push-ups 9 Front Squats (#70/45) 12
Friday - 150219
Strength: Hang Clean - 12 min to find RM1 Metcon: For time: 8 Ring Muscle-ups 16 Cleans (#70/45) 24 Wallballs (#10/6) 32 Box jumps 24 Wallballs 16 Shoulder to Overhead (#70/45) 8 Ring Muscle-ups Endurance: AMRAP in 35min of: 50 Kettlebell Swings (#16/12) 50 Goblet Squats
Thursday - 140219
Strength: Bulgarian Split Squat 8-8-8-8 (4 each leg) Metcon: 5 Rounds for time: 6 Burpee box jumps 8 C2B Pullups 6 Burpee box jumps 8 Ring Dips
Wednesday - 130219
Strength: Deficit Deadlifts (on 20kg plate) 3-3-3-3-3 Metcon: 10 Rounds for time: 30 Double Unders 10 Clapping Pushups 7 Front Squats (#52.5/35) Endurance: EMOM for 40min of: 1: max Cal Row 2: max Double Unders 3: max Jump Squats 4: max Burpees 5: Rest
Tuesday - 120219
Strength: Elevated Ring Rows 5-5-5-5-5 20sec Hollow hold after each set Metcon: 4 Rounds for time: Row 200m 14 KB Thrusters (#24/16, x1) Run 400m 5 Rope Climbs
Monday - 110219
Strength: Bar Dips 5-5-3-3-3 use bars/boxes Metcon: AMRAP in 12min of: 9 Overhead Squats (#43/30) 9 Kettlebell Swings (#24/16) 9 Burpees Endurance: 3 Rounds for time: Run 1000m 50 Medball Cleans (#10/6) RX: wear a 9/6kg vest
Sunday - 100219
Strength: Back Squat 3-3-3-3-3 Metcon: 4 Rounds for time: 12 HSPU 20 Box Jumps 12 DB Power Cleans (#22.5/15, x2) 20 Situps Endurance: In Pairs, 2 Rounds for time: 100 Wallballs (#10/6) 1500m Row 200 Walking lunges w/plate overhead (#15/10) 250 Double Unders
Saturday - 090219
Metcon: For max reps: EMOM for 10min: Even: Max Hang Power Cleans (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Front Squats (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Jerks (#50/35) Odd:
Friday - 080219
Strength: Floor Press 3-3-3-3-3 30sec Handstand hold after each set Metcon: "Jackie" For time: 1000m Row 50 Thrusters (#20/15) 30 Pullups Endurance: For time: 50-40-30-20-10 Burpees Run 800m after each set Skills: 1. Double Unders 2. Kipping Pullups
Thursday - 070219
Strength: Push Jerk 2-2-2-2-2-2 Metcon: "Reversed Annie AMRAP" AMRAP in 15min of the ladder: 10-20-30-40-50-60.... etc Double Unders Situps
Wednesday - 060219
Skill: Pistol Squat Metcon: In teams of 3 for time: 150 Strict Pullups 150 Pistols *EMOM - 3 Synced Burpees Endurance: AMRAP in 25min of: 7 Wallballs (#10/6) 7 Box Jumps 7 Burpees 6x8.5m Shuttle Run