Sunday - 310722
Strength: 15min build up to an RM2 Deadlift Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Saturday - 300722
Strength: Barbell Bent-over Rows 8-8-6-6-4-4 *Rest 2:00 Metcon: 5 Rounds for time: 10 Overhead Squats (#43/30) 10 Toes-to-bar 2 Sandbag Over Shoulder (#75/45)
Friday - 290722
Strength: Push-Jerk 3-3-3-2-2-2 *Rest 1:30 Metcon: AMRAP in 15min of: 12 Bar Muscle-ups 36 KB Swings (#32/24) Weightlifting: -Hang power clean (60%) 5×6 -Hang clean under the knee+Snatch (70%) 3×8 -Squat clean RM 1 up to 90%
Thursday - 280722
Strength: Power Clean - 12min build to an RM2 Metcon: For time: 400/300m Row (24/18 cal Bike) 35 DB Burpees (#22.5/15,x2) 400/300m Row 35 DB Push-Press (#22.5/15,x2) 400/300m Row 35 DB Power Cleans (#22.5/15,x2) 400/300m Row
Wednesday - 270722
Strength: Back Squat 4-4-4-4-4 Metcon: In Pairs, i-go-you-go AMRAP in 20min of: 5 Clean and Jerks (#60/40) 15 Wallballs (#10/6) *Switch every full round Gymnastics: Skill- Skin The Cat Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 15 GHD Sit
Tuesday - 260722
Strength: Every 1:30 for 9 sets: Weighted Pushups 5-4-3-2-1-2-3-4-5 Metcon: 2 Rounds for time: 200m Farmer Carry (#24/16,x2) 24 Deadlifts (#80/50) 24 KB Overhead Lunges (#24/16,x1) Endurance: EMOM for 36min: 1 - 60 Double Unders 2 - 3 Wall Walks 3 - 20 X-Ups
Monday - 250722
Skill: Rope Climb 15min practice technique OR 15min E2.5MOM (6 sets) Max unbroken legless rope climbs Metcon: 3 Rounds for time: 20 DB Hang Squat Cleans (#22.5/15,x1) 35 DB Situps (#22.5/15,x1) 50 Double Unders Endurance: 10 Rounds for time: 15 KB Swings (#16/
Sunday - 240722
Strength: Paused Front Squats 2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 40 DB Thrusters (#22.5/15,x2) 40 Toes-to-bar 40 Box Jumps 40 Ring Dips
Saturday - 230722
Strength: 12min build up load for the complex: Snatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat (1+1+1+2) Metcon: AMRAP in 16min of: 1-2-3-4-5... etc +1 Overhead Squats (#70/45) Rope Climbs *E4MOM - Row 500/400m (starting from 00:00)
Friday - 220722
Strength: Weighted C2B Chin-ups 4-4-4-4-4 *Rest 2:00 Metcon: For time: 21-15-9 reps of: Hang Squat Cleans (#43/30) Box Jump Overs KB Swings (#32/24) Weightlifting: -Hang snatch pull under the knee+Snatch (70%) 8/ 4+1 -Snatch with pause 3sec under knee (70%) 4×6 -Squat snatch RM
Thursday - 210722
Skill: 15min Handstands practice (hold/balance/walk..) Metcon: For time: 800m Run 50 Medball Cleans (#10/6) 40 Dual KB Front Rack Lunges (#24/16,x2) 30 Dual KB S2OH Endurance: AMRAP in 35min of: 1 Stairs Ascend 10 Burpee Box Jump Overs 100 Mountain Climbers 2 Wall Walks 20
Wednesday - 200722
Strength: Deadlift 5-5-5 Metcon: AMRAP in 20min of: 40 Double Unders 10 HSPU 10 DB Power Cleans (#22.5/15,x2) Gymnastics: Skill: False Grip Ring Row/ Pull Up Strength: 20min EMOM: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 20 V. Ups Min 3- 20-30
Tuesday - 190722
Strength: E2MOM for 12min: Overhead Squats 4-3-3-2-2-2 Metcon: 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Toes-to-bar 1min Hang Power Snatch (#35/25) 1min Double Unders 1min Cal Bike 1min Rest Endurance: 7 Rounds for time: 20 Plate Situps (#20/15) 15 Plate G2OH 10 Plate Overhead Lunges
Monday - 180722
Strength: 20min build up load for an RM1 Clean and Jerk. *go heavy or practice technique under light load Metcon: AMRAP in 12min of: 3 Front Squats (#80/50) 5 C2B Pullups Endurance: 4 Rounds for time: Run 800m 40 KB SDHP (#24/16) 40 KB Box Step-ups (#24/16,
Sunday - 170722
Strength: 4 Sets: Max Unbroken Strict Dips (bars/boxes, non-weighted) 20 Hollow Rocks *Rest 2:00 Metcon: For time: 10-20-30-40-50 DB Hang Clean and Jerks (#22.5/15,x1) 15 Burpee Box Jump Overs
Saturday - 160722
Strength: Bulgarian Split Squats 6-6-5-5-4-4 (each leg) *rest 1:30 Metcon: 3 Rounds for time: 10 Hang Power Cleans (#70/45) 30 Situps 3 Rope Climbs 20m Handstand Walk (scale for 40m bear walk)