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
Tuesday - 170123
Strength: Back Squat - 15min build up to an RM3 Metcon: For time: Run 400m 40 Double Unders 30 Deadlifts (#70/45) Run 400m 40 Double Unders 20 Hang Power Cleans (#70/45) Run 400m 40 Double Unders 10 Overhead Squats (#70/45) Endurance: 10 Rounds for time: Run 200m
Monday - 160123
Strength: 12min build up load for an RM2 Strict Press Metcon: AMRAP in 20min of: 12 DB Hang Squat Cleans (#22.5/15,x1) 30 Double Unders 12 Pushups 30 Double Unders *add 2reps to the cleans and pushups every round Gymnastics: Skill- Lache & Bar Swings Strength- 16 Min
Sunday - 150123
Strength: Hang Power Clean 3-3-3-3-3 Metcon: For time: 21-15-9 Box Jumps KB Swings (#32/24) Ring Dips Cal Bike
Saturday - 140123
Strength: Power Snatch + Hang Power Snatch (1+1) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High-Pulls (#43/30) 15 Wallballs (#10/6)
Friday - 130123
Stength: E2MOM for 12min: Front Squat 4-4-3-3-2-2 Metcon: 2 Rounds for time: Bike 20 Cal 20 DB Push-Press (#22.5/15,x2) Bike 20 Cal 20 DB Box Step-ups (farmers grip) Bike 20 Cal 20 Devil-Press *Rest 3:00min between rounds
Thursday - 110123
Strength: Weighted Ring Dips 3-3-3-2-2-2 *Rest 2:00 Metcon: For time: 15-12-9 Hang Squat Cleans (#70/45) Bar Muscle-Ups *EMOM - 5 Burpees over the bar Endurance: 10 Rounds for time: 27 Double Unders 21 Medball Situps (#10/6) 15 Medball Cleans 9 Pike Pushups 3 Wall Walks
Wednesday - 110123
Strength: Deadlift 5-3-3-3-1 Metcon: AMRAP in 17min of: 2-4-6... DB Snatch (#22.5/15,x1) DB Overhead Lunges Pullups Endurance: For time: 100-80-60-40-20 Mountain Climbers Situps Wallballs (#10/6) Cal Row Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/
Tuesday - 100123
Strength: Barbell Bent-over Rows 3-3-3-3-3 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Endurance: 2 Rounds for time: Run 1000m 75 Plate G2OH (#20/15) 75 Plate Situps Row 1000m 75 KB SDHP (#16/12) 75 Goblet Lunges
Monday - 090123
Strength: E2MOM for 14min: Push-Jerk 3-3-3-2-2-1-1 Metcon: AMRAP in 15min of: 45 Double Unders 30 Knees-to-elbows 15 Deadlifts (#100/70) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min 1- 3 Arch Pull/ 9 False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3- Max Chin Ups Min
Sunday - 080123
Strength: 15min build up load for: 3-pos Squat Clean (high hang, hang, floor) Metcon: 4 Rounds for time: Run 400m 3 Rope Climbs 9 Thrusters (#60/40)
Saturday - 070123
Strength: Paused Back Squats 2-2-2-2-2 *Pause for 4sec at the bottom of each rep Metcon: For time: 50 Wallballs (#10/6) 40m Sandbag Bearhug Carry (#75/45) 50 KB Swings (#24/16) 40m Sandbag Bearhug Carry 50 Toes-to-bar 40m Sandbag Bearhug Carry
Friday - 060123
Strength: EMOM for 15min (5sets): 1: 5 Floor Presses 2: 15-30sec L-Sit Hold 3: Rest Metcon: AMRAP in 14min of: 6 Burpees 6-8-10... Hang Clean and Jerks (#60/40) 6 Box Jump Overs Weightlifting: Power Clean + Front Squat + Pause Push Press (3+3+3) @ 60% x 4 Squat Clean + Front