Thursday - 020223
Strength: Front Rack Lunges 10-8-8-8-6 Metcon: 7 Rounds for time: 15 Wallballs (#10/6) 10 Pushups 5 Hang Clean and Jerks (#50/35) Endurance: AMRAP in 38min of: 10-20-30-40... Cal Row 15 Burpee Box Jump Overs 30 Situps
Wednesday - 010223
Strength: Overhead Squat - 15min build up to an RM1 Metcon: AMRAP in 15min of: 30 Double Unders 12 Toes-to-bar 6 Overhead Squats (#60/40) Endurance: 10 Rounds for time: 10 Wallballs (#10/6) 10 Cal Bike 10 Plate Overhead Lunges (#20/15) 10 Burpees
Tuesday - 310123
Strength: Barbell Bent-Over Rows 3-3-3-3-3 Metcon: In Pairs, AMRAP in 20:00 of: 50 Wallballs (#10/6) 40 Box Jump Overs 30 Front Squats (#60/40) 20 Bar Muscle ups 10 Wall Walks *Break up however you want with one person working and one person resting Endurance: For time: 50-40-30-20-10
Monday - 300123
Strength: E2MOM for 12min: Hang Power Snatch + Hang Squat Snatch (1+1) Metcon: 5 Rounds for time: 4 Devil-Press (#22.5/15,x1) 5 Overhead Squats (#70/45) 4 Devil-Press Run 200m Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips Min 2- 4/4
Sunday - 290123
Strength: 15min build up load for the complex: Squat Clean + Front Squat + Jerk (1+2+1) Metcon: AMRAP in 17min of the ladder: 10 C2B Pullups 20 Dual DB/KB Lunges (farmer grip)(#22.5/15,x2) 10 HSPU 20 Situps
Saturday - 280123
Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50 KB Swings (#24/16) 50 Wallballs (#10/6) 200m Sandbag Carry (#75/45) 50 Box Jumps 50 Burpees 200m Sandbag Carry
Friday - 270123
Strength: E2MOM for 12min: Thrusters 3-3-2-2-2-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30) 10 Pushups 10 Cal Bike *OHS goes down by 1rep every round, pushups and bike stays at 10 Weightlifting: Box Power Snatch + OHS (3+3) @ 65% x 5 Box Squat Snatch + OHS (2+2) @ 80% x
Thursday - 260123
Strength: Weighted Dips 15min build up load for an RM3 *use bars/rings/boxes Metcon: For time: Run 1000m 50 KB Swings (#24/16) 50 KB Overhead Lunges (#24/16,x1) Endurance: For time: 300/240 Cal Bike *EMOM: Even: 5 Burpee Box Jumps Odd: 10 Wallballs (#10/6)
Wednesday - 250123
Strength: Overhead Squat 12min build up to an RM3 Metcon: AMRAP in 15min of: 10 Burpees 20 Hang Power Cleans (#50/35) 10 Burpees 20 Ring Dips 10 Burpees 20 Cal Row Gymnastics: Skill- Kipping Pull Up & High Box Jump. Strength- 20 Min Emom: Min 1- 4/4 Negative
Tuesday - 240123
Strength: E2.5MOM for 12:30 Deadlift 3-3-2-2-2 Metcon: 3 Rounds for time: 60 Double Unders 15 Deadlifts (#100/70) 4 Rope Climbs Endurance: For time: 1600-1000-800-400-200m Run 50-40-30-20-10 KB Swings (#16/12) Situps
Monday - 230123
Strength: Front Rack Lunges 8-8-8-8-8 (4/4) *15-20sec L-Sit Hold after each set (any style) Metcon: 3 Rounds for time: Run 400m 21 DB Power Cleans (#22.5/15,x2) 12 HSPU Gymnastics: Skill- HeadStand to Free Kipping HSPU Strength- 20 Min Emom: Min 1- 1-3 Wall Walks Min 2-
Sunday - 220123
Strength: Power Snatch 2-2-2-1-1-1 Metcon: AMRAP in 16min of: 12 Deadlifts (#50/35) 9 Box Jump Overs 6 Push-Press (#50/35) 3 Ring Muscle-ups
Saturday - 210123
Strength: Weighted Pullups 4-4-4-4-4 *Rest 2:00 Metcon: In Pairs for time: 30m Sandbag Carry (7.5m x4) (#75/45) 60 Thrusters (#40/30) 30m Sandbag Carry 60 Burpees 30m Sandbag Carry 60 Cal Bike 30m Sandbag Carry *One works, one rest
Friday - 200123
Strength: Bulgarian Split Squat 6-6-6-6-6 (3 each leg) Metcon: 2 Rounds for time: 25 Pullups 30 Dual KB Front Squats (#32/24) 35 Plate G2OH (#20/15) Weightlifting: High Hang Squat Clean + Push Press (3+3) @ 65% x 5 Pause Hang Squat Clean + Push Jerk (2+2) @ 75% x 5
Thursday - 190123
Skill: 20min Handstands practice (hold/balance/walk..) Metcon: For time: 50-40-30-20-10 Situps 14 Dual DB/KB Box Step-ups (#22.5/15,x2) Endurance: In Pairs, 35min Bike for distance *Partner 1 - Bikes *Partner 2 does 2 rounds of: 10 Wallballs (#10/6) 10 Burpees 10 V-Ups *Switch rolls every
Wednesday - 180123
Strength: Push-Jerk - 12min build up to an RM2 Metcon: 4 Rounds for max reps: 4min AMRAP: 3 Squat Cleans (#70/45) 6 Toes-to-bar 9 Pushups *Rest 1min between amraps Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip