Sunday - 010123
Strength: E2.5MOM: Floating Deadlifts 5-5-5-5-5 Metcon: For time: 23 Hang Power Cleans (#40/30) 23 Box Jumps 23 Toes-to-bar 23 Front Squats (#40/30) 23 Burpees 23 Ring Dips 23 Thrusters (#40/30)
Saturday - 311222
Strength: Strict Press 15min build up to heavy 5-reps Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) 3 Bar Muscle-ups Then: Run 800m
Friday - 301222
Strength: Squat Snatch 15min build up to heavy 2-reps or practice technique under light load Metcon: In Pairs for time: 120 Lunges 90 Deadlifts (#60/40) 60 C2B Pullups 30 Sandbag Over Shoulder (#75/40) *One works at a time Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3)
Thursday - 291222
Strength: Back Squat 5-5-4-4-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP, 1min Rest: 3 Hang Power Cleans (#70/45) 6 Box Jumps 9 Pushups Endurance: AMRAP in 35min of: 10m Burpee Broad Jumps 20 Jumping Lunges 30 Russian KB Swings (#24/16) 40 Wallballs (#10/6) 50 Medball Russian
Wednesday - 281222
Strength: Weighted Dips (bars/rings/boxes) 5-5-5-5-5 *10-20sec L-Sit hold after each set Metcon: AMRAP in 18min of: 10 G2OH (#50/35) 20 Wallballs (#10/6) 30 Situps Endurance: AMRAP in 38min of: Bike 15/12 Cal 50 Air-Squats Bike 12/9 Cal (Legs Only) 30 Pushups Bike 9/6
Tuesday - 271222
Strength: 15min build up load for the complex: 1 Push-Press 1 Push-Jerk 1 Split-Jerk Metcon: For time: 50-40-30-20-10 Double Unders 15 Toes-to-bar Endurance: 3 Rounds for time: Row 1000m 50 Pushups 40 Goblet Lunges (#16/12) 30 V-Ups 20 Burpees
Monday - 261222
Strength: Hang Power Clean 3-3-3-3-3 Metcon: For time: 15 Front Squats (#70/45) 25 Burpees Over Bar 35 Ring Dips 45 Russian KB Swings (#32/24) 55 Wallballs (#10/6) 65 Situps Endurance: 10 Rounds for time: 18 Plate Russian Twists (#20/15) 15/12 Cal Bike 12 Box Jump
Sunday - 251222
Strength: 12min build up to an RM1 Cluster Metcon: 5 Rounds for time: 12 Dual KB Front Rack Lunges (#24/16,x2) 6 HSPU Row 250/200m (Bike 15/12 Cal)
Saturday - 241222
Strength: Front Squats 4-4-3-3-2-2 *Rest 2:00 Metcon: For time: 27-21-15-9-3 Dual SB Snatch (#22.5/15,x2) Box Jump Overs
Friday - 231222
Strength: Tempo Floor Press @3030 5-5-5-5-5 Metcon: AMRAP in 16min of: Row 300m 8 Push-Jerks (#60/40) 8 C2B Pullups Weightlifting: Front Squat + Push Press (3+3) @ 65% x 4 BTN Jerk + Jerk (2+2) @ 80% x 4 Split Stance Push Jerk (6+6) x 4 Back Squat 3 @ 90%
Thursday - 221222
Skill: Power Snatch - 15min Build up to an RM3 (Touch and Go) Metcon: 4 Rounds for time: 3 Rope Climbs 30 Double Unders 3 Wall Walks 30 Double Unders Endurance: 5 Rounds for time: 30 KB SDHP (#24/16) 30 Box Jumps Run 400m 20 Pushups 20 Wallballs (#10/
Wednesday - 211222
Strength: E2.5MOM for 12:30 2 Squat Cleans Metcon: AMRAP in 6min: 21 V-Ups 12 Pullups 64 Double Unders * Rest 2 Minutes AMRAP in 6min: 21 Toes-to-bar 12 Deficit Pushups (#20/10 Plates) 64 Double Unders * Rest 2 Minutes AMRAP in 6min: 21 AbMat Situps 12 Alt. Single Arm
Tuesday - 201222
Strength: Deadlift 2-2-2-2-2 *Rest 2:30 Metcon: 5 Rounds for time: Run 200m 12 DB Power Cleans (#22.5/15,x2) 20 Pushups Endurance: EMOM for 36min: 1 - Max Medball Cleans (#10/6) 2 - Max Jumping Lunges 3 - Max Burpees 4 - Max Dual KB Gorilla Rows
Monday - 191222
Strength: Weighted Chin-ups 3-3-3-3-3-3 *Rest 2:00 between sets Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10-8-6-4-2 Overhead Squats (#70/45) Endurance: AMRAP in 35min of: Run 400m 10 Roll-ups 12 Box Jumps 15 KB SDHP (#24/16)
Sunday - 181222
Strength: 15min build up to a heavy 1-rep Hang Clean and Jerk Metcon: 2 Rounds for time: 30 KB Swings (#24/16) 20 Burpees 10 Ring Muscle-Ups Endurance: 5 Rounds for time: 25 Wallballs (#10/6) 25 Box Jumps Run 400m 25 Burpees 25 Pushups
Saturday - 171222
Strength: Paused Back Squat 2-2-2-2-2 *Pause for 5sec at the bottom of each rep Metcon: AMRAP in 12min of the ladder: 3-5-7-9... etc +2 Clusters (#50/35) Burpee Box Jumps