Saturday - 011022
Strength: Weighted Dips 5-5-5-5-5 *10-15 Pushups after each set *Rest 3:00 Metcon: "DT" 5 Rounds for time of: 12 Deadlifts (#70/45) 9 Hang Power Cleans 6 Push-Jerks
Friday - 300922
Strength: Front Squat 5-5-4-3-3 Metcon: 4 Rounds for time: 7 Hang Power Cleans (#60/40) 30 Double Unders 7 Ring Dips 30 Double Unders Weightlifting: High Hang Squat Clean + Push Press (2+2) @ 60% x 4 Clean + Front Squat + Push Jerk (2+2+2) @ 70% x 4 BTN Jerk + Jerk
Thursday - 290922
Strength: 15min build up load for the complex: Power Snatch + Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12... +3 Thrusters (#50/35) Toes-to-bar Box Jumps Endurance: For time: Run 1600m 150 Burpees 150 Russian KB Swings (#24/16) 150/120 Cal Bike 300 Double Unders
Wednesday - 280922
Skill: Rope Climb 15min practice technique Metcon: AMRAP in 20min of: "Helen" Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/6) 2 - Max Cal Row 3 - Max Burpees 4 - Max V-Ups 5 - Max
Tuesday - 270922
Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Burpees 20 Hang Squat Cleans (#60/40) 30 Box Jumps 40 V-Ups 50 Back Extensions Endurance: 5 Rounds for
Monday - 260922
Strength: 15min build up to an RM5 Weighted Pullups Metcon: 10 Rounds for time: 30 Double Unders 7 Overhead Squats (#43/30) Endurance: AMRAP in 40min of: Run 800m 50 Situps Run 800m 50 Pushups Run 800m 50 Back Extensions Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/
Sunday - 250922
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 12 DB Power Cleans (#22.5/15,x2) 10 HSPU
Saturday - 240922
Strength: Push-Press 2-2-2-2-2-2 Metcon: AMRAP in 16min of: 6 DB Burpees (#22.5/15,x2) 8 DB Push-Press 12 DB Box Step-Overs
Friday - 230922
Strength: 15min build up to an RM2 Hang Squat Clean Metcon: 4 Rounds for time: 800-600-400-200m Row 30 Abmat Situps 30 Pushups Weightlifting: Power Snatch + OHS (2+2) @ 60% x 4 Snatch Pull + Squat Snatch (2+2) @ 70% x 4 MAX Snatch! Super set of: Back Squat + Sots Press 5x5,
Thursday - 220922
Strength: Every 2:30 for 12:30 Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: For time: Run 1200m 50 Squat Cleans (#50/35) 30 Push-Press (#50/35) Endurance: AMRAP in 35min of: 9 V-Ups 6 Pushups 3 Wall Walks 6 Plate Thrusters (#20/15) 9 Jump Squats
Wednesday - 210922
Skill: 15min Handstands practice Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 10 Deadlifts (#80/55) 5 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpees Air-Squats KB Swings (#16/12) Box Jumps Russian Twist (#16/12) Gymnastics: Skill: Roll Progression- Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll Strength-20
Tuesday - 200922
Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: AMRAP in 15min of: 3 Rope Climbs 30 Double Unders 10 Dual DB Snatch (#22.5/15,x2) Endurance: 10 Rounds for time: Bike 20/16 Cal 30 Situps 20 Plate
Monday - 190922
Strength: Back Squat 5-5-3-3-1-1 *rest 2-3min between Metcon: For time: Run 400m 20 C2B Pullups 20 KB Swings (#24/16) Run 400m 20 Toes-to-bar 20 Burpees Run 400m 20 Power Cleans (#60/40) 20 Ring Dips Endurance: 5 Rounds for time: 21 Plate G2OH (#20/15) 21/16 Cal Bike
Sunday - 180922
Strength: Deadlift 15min build up to heavy 5-reps Metcon: AMRAP in 20min of: 20 HSPU 40 Pullups 60 Lunges Gymnastics: Skill- Skin The Cat & Bridge Progression Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 15 GHD Sit Ups/ 25 V. Ups
Saturday - 170922
Strength: 12min Build up load for a 1-rep Paused Overhead Squat *4sec pause at the bottom Metcon: For time: 200m Farmer Carry (#24/16,x2) 10-9-8-7-6-5-4-3-2-1 KB Front Squats (#24/16,x2) Burpees 200m Farmer Cary
Friday - 160922
Strength: Strict Press 5-5-3-3-3 Metcon: 4 Rounds for time: 2 Sandbag over shoulder (#75/45) 10 Toes-to-bar 15/12 Cal Bike 20 Abmat Situps Weightlifting: Muscle Clean + Push Press (1+1) @ 70% x 4 Power Clean + Power Jerk (1+1) @ 80% x 4 Box Clean + Front Squat (2+2) @ 80%