Sunday - 110922
Strength: 15min build up to an RM2 Back Squat Metcon: 3 Rounds for time: 24 DB Hang Clean and Jerks (#22.5/15,x1) 12 Strict Pullups 1 Stairs ascend w/DB
Saturday - 100922
Strength: Floor Press 3-3-3-3-3 *Rest 2:00 Metcon: AMRAP in 20min of: 2 Rope Climbs 20/15 Cal Row 5 Power cleans (#75/47.5) *Every 2:00 perform 30 Unbroken Double Unders (if you break start over)
Friday - 090922
Strength: E2MOM for 14min: Squat Clean 3-3-2-2-2-1-1 Metcon: AMRAP in 14min of: 7 DB S2OH (#22.5/15,x2) 7 Burpees 7 C2B Pullups Weightlifting: Power Snatch Balace + Snatch Balance + OHS (3+3+3) @ 50% Muscle Snatch + OHS (2+2) @ 60% x 3, (1+1) @ 70% x 3 Squat Snatch
Thursday - 080922
Strength: Deadlift 5-5-5 Metcon: For time: 4 Rounds of: Run 200m 8 Hang Squat Cleans (#40/30) Into: 4 Rounds of: Row 250/200m 8 Thrusters (#40/30) Endurance: AMRAP in 35min of the ladder: 5-10-15-20-25... +5 Box Jumps Pushups Air-Squats Tuck-ups Back extensions
Wednesday - 070922
Strength: Snatch 20min to practice technique or build up load to an RM1 Metcon: AMRAP in 15min of: 7 Box Jump Overs 4 Overhead Squats (#60/40) 7 Ring Dips Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit
Tuesday - 060922
Strength: Elevated Ring Rows (weighted) 5-5-5-5-5 Metcon: For time: 30-20-10 Toes-to-bar Front Rack Reversed Lunges (#35/25) *EMOM - 1 Wall Walk Endurance: For time: Run 1600m 100 Air-Squats Row 2000m 100 Gorilla Rows (#16/12,x2) Bike 3200m 100 Pushups
Monday - 050922
Strength: E2MOM for 12min: Paused Power Cleans 3-3-3-3-3-3 *pause for 3-2-1sec under the knee: 3sec at the first rep 2sec at the 2nd rep 1sec at the 3rd rep of each set Metcon: AMRAP in 12min of the ladder: 5 Hang Power Cleans (#70/45) 1-2-3-4-5-6... Bar Muscle-ups 10 V-Ups
Sunday - 040922
Strength: 15min build up to an RM2 Overhead Squat Metcon: "Fight gone bad" 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Sumo Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press 1min Row (calories) 1min Rest
Saturday - 030922
Strength: Barbell Front Rack Reversed Lunges 10-10-10-10 (5/5) *20-30sec accumulated Handstand hold after each set (box/wall assisted or freestanding) Metcon: In Pairs for max Row/Bike calories in 20min: Partner 1: Row/Bike for calories Partner 2: 1 Round: 4 Squat Cleans (#60/40) 5 Burpees Over Bar
Friday - 020922
Strength: EMOM for 12min: Even: 5 Weighted Dips (rings/bars) Odd: 20sec L-Sit hold (accumulated) Metcon: 5 Rounds for time: 40 Double Unders 10 Dual DB Snatch (#22.5/15,x2) 3 Sandbag Ground to shoulder (#75/45) 3 Sandbag Squats Weightlifting: High Hang Squat Clean 3@50% x 4
Thursday - 010922
Skill/Strength: Rope Climb 15min practice technique OR E2.5MOM max unbroken rope climbs Metcon: AMRAP in 14min of: 4 Wall Walks 10 Thrusters (#50/35) Endurance: 5 Rounds for time: Run 800m 20 Double Unders 20 Pushups 20 Double Unders 20 KB SDHP (#16/12) 20 Double Unders 20
Wednesday - 310822
Strength: E2MOM for 16min: Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squats (1+2+1+2) Metcon: For time: 27-21-15-9-3 reps of: Russian KB Swings (#32/24) KB Box Step-ups (#32/24,x1) Pushups Gymnastics: Skill- Skin The Cat Strength- 20 Min Emom: Min 1- 3 Arch Pull/
Tuesday - 300822
Strength: Deadlift 3-3-3-3-3 *Rest 2:30 Metcon: 2 Rounds for time: Run 400m 21 Burpee Toes-to-bar 12 Clean and Jerks (#60/40) Endurance: For time: Row 1000-800-600-400-200m 30 KB Swings (#16/12) 30 Russian Twists (#16/12)
Monday - 290822
Strength: Push-Press 2-2-2-2-2 *Rest 1:30 Metcon: In Pairs, AMRAP in 23min of: 10 Devil Press (#22.5/15,x2) 15 Cal Row 20 DB Walking lunges steps (farmers hold) *1 works/1 rest, Switch as you like Endurance: AMRAP in 40min: 1-2-3-4... Stairs ascends 50 Medball Cleans (#10/6)
Sunday - 280822
Strength: Power Snatch 15min build up to an RM1 Metcon: 7 Rounds for time: 5 Hang Power Snatches (#40/30) 7 C2B Pullups 35 Double Unders
Saturday - 270822
Strength: E3MOM for 18min: Back Squat 3-3-3-2-2-2 Metcon: AMRAP in 12min of the ladder: 12 Wallballs (#10/6) 2-4-6-8.. Hang Power Cleans (#60/40) 10m Handstand Walk (or 20m bearwalk)