Sunday - 201122
Strength: Front Squat 15min build up to an RM2 Metcon: AMRAP in 15min of: 20 DB Snatch (#22.5/15) 10 Toes-to-bar 5 Burpes over the DB
Saturday - 191122
Skill: 20min Handstands Practice Metcon: For max reps on a running clock: 00:00 - 04:00 Run 400m Max Hang Power Cleans (#60/40) on remaining time 04:00 - 08:00 Run 400m Max Thrusters (#50/35) on remaining time 08:00 - 12:00 Run 400m Max
Friday - 181122
Strength: Weighted C2B Pullups 3-3-3-3-3 Metcon: For time: 100-75-50 Double Unders 20 DB Hang Squat Cleans (#22.5/15,x1) 6-4-2 Rope Climbs Weightlifting: High Hang Squat Clean + Push Jerk (3+3) @ 50% x 5 Back Squat + BTN Jerk + Front Squat + Jerk (1+1+1+1) @ 60% x 4 Clean
Thursday - 171122
Strength: 12min build up load for an RM3 Thruster Metcon: 7 Rounds: 10 Push-Press (#50/35) 10 Burpees over the bar Endurance: 5 Rounds for time: Row 1000m 30 Burpee Box Jumps 30 Plate G2OH (#15/10)
Wednesday - 161122
Strength: Back Squat 2-2-2-2-2-2 *Pause for 2sec at the bottom of each rep Metcon: For time: 50 KB Swings (#24/16) 40 Goblet Lunges 30 HSPU 20 Deadlifts (#80/50) 10 Squat Cleans (#80/50) Endurance: In Pair, i-go-you-go AMRAP in 35min for max Cal Row: Partner 1: Rows (cal)
Tuesday - 151122
Strength: E3MOM for 15min: 5 Floor Presses + Max Unbroken Pushups Metcon: 3 Rounds for time: 50 Wallballs (#10/6) 30 Double Unders 10 Bar Muscle-ups Endurance: AMRAP in 40min of: 5 Burpees 10 Pushups 15 Air-Squat 20 Situps 25 Cal Row 30 Mountain Climbers
Monday - 141122
Strength: 15min build up load for 3-pos Squat Clean (floor, hang, high hang) Metcon: 5 Rounds for time: 8 Ring Dips 12 Box Jumps 8 DB S2OH (#22.5/15,x2) 12 Cal Row Endurance: 4 Rounds for time: Run 800m 40 Goblet Walking Lunges (#16/12) 40 KB Swings
Sunday - 131122
Strength: Barbell Lunges (BTN) 6-6-6-6-6 (3 each leg) Metcon: AMRAP in 15min of: 7 Deadlifts (#100/70) 14 Pullups 21 Situps
Saturday - 121122
Strength: Paused Overhead Squat 3-3-3-2-2-2 *3sec pause at the bottom of each rep Metcon: 5 Rounds for time: Run 400m 15 Power Snatch (#35/25)
Friday - 111122
Strength: Push-Jerk 5-5-5-3-3 Metcon: For time: 10 Clean and Jerks (#80/55) 20 Burpee Box Jumps 30 Ring Dips 40 Wallballs (#10/6) 50 Cal Row Weightlifting: Muscle Snatch + OHS (2+2) @ 60% x 4 No Jump Snatch 2 @ 75% x 4 Snatch Pull + Squat Snatch (1+1) @ 85% x
Thursday - 101122
Strength: E2MOM for 12min: Power Snatch + Hang Squat Snatch (1+1) Metcon: "End game" by Daniel Novikov For time: 75 Double Unders 5 Wall Walks 20 Front Rack Lunges (#50/35) 30 Toes-to-bar 75 Double Unders 5 Wall Walks 20 Overhead Squats (#50/35) 30 Toes-to-bar 75 Double
Wednesday - 091122
Strength: Weighted Dips 15min build up to an RM4 Metcon: AMRAP in 18min of: 30 Situps 20 Back Extensions 10 DB S2OH (#22.5/15,x2) Endurance: For time: Row 1000m 100 Medball Lunges Run 800m 100 Medball Russian Twists (#10/6) 1 Stairs Ascend w/medball 100 Medball Cleans
Tuesday - 081122
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: In Pairs for time: Row 1000m Then 10 Rounds of: 5 Hang Power Cleans (#70/45) 15 Wallballs (#10/6) Then Bike 50 Cal Endurance: 3 Rounds for time: Run 1000m 70 Mountain Climbers 50 KB SDHP (#24/16) 30 Burpees Over KB
Monday - 071122
Strength: 12min build up to an RM3 Press Metcon: 3 Rounds for time: Run 200m 30 KB Swings (#24/16) Run 200m 20 Pushups Run 200m 10 Burpees Endurance: AMRAP in 37min of: 50 Double Unders 40 Situps 30 Wallballs (#10/6) 20 Pushups 10m Burpee Broad Jumps Gymnastics: Skill-
Sunday - 061122
Strength: E2MOM for 14min: Hang Power Clean 3-3-3-2-2-1-1 Metcon: AMRAP in 16min of: 10 Dual KB Front Rack Lunges (#24/16,x2) 10 Box Jumps 10 Pullups 10 Box Jumps
Friday - 041122
Strength: Overhead Squat 3-3-3-2-2-1 Metcon: 5 Rounds for time: 20 Toes-to-bar 7 Front Squats (#60/40) Run 200m Weightlifting: Muscle Clean + Push Press (2+2) @ 60% x 5 Squat Clean + Front Squat + Push Jerk (3+3+3) @ 60% x 2 (2+2+2) @ 75% x 2 (1+1+1) @ 80%