Saturday - 031222
Strength: Weighted Pushups 5-5-4-4-3-3 Metcon: For time: Run 400m 5 Rounds of "Cindy" Run 400m 3 Rounds of "D.T" Run 400m 100 Wallball Shots (#10/6) "Cindy": 5 Pullups 10 Pushups 15 Air-Squats "D.T": 12 Deadlifts (#70/47.5) 9
Friday - 021222
Strength: 5 Sets for load: 3 Heavy Touch and Go Power Cleans 20sec Sandbag Hold (bearhug) Rest 2:00 Metcon: For time: 50-40-30-20-10 Air-Squats 5 Ring Muscle-ups Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3) @ 50% x 5 Box Power Snatch + OHS (2+2) @ 70% x 4 Box
Thursday - 011222
Strength: Weighted Dips (Rings/Bars) 12min build up to RM3 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15) Run 200m 20 Box Step Ups (#22.5/15,x1) Row 250/200m Endurance: AMRAP in 40min of: 5 Box Jumps 5 Air Squats 5 Pushups 5 Sit-ups 5
Wednesday - 301122
Strength: Deadlift 5-5-4-4-3-3 Metcon: AMRAP in 12min of: 5 Power Cleans (#70/45) 10 Toes-to-bar 20 Jumping Lunges Endurance: 10 Rounds for time: 15/12 Cal Bike 10 Pushups 8 Plate G2OH (#15/10) 6 Burpee Box Jumps 8 Hollow Rocks 10 Plate Overhead Lunges (#15/10) 30 Mountain Climbers
Tuesday - 291122
Strength: Tempo Back Squats @33X2 2-2-2-2-2-2 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 Endurance: In Pairs, AMRAP in 35min of: Partner 1 Runs 400m Partner 2 AMRAP:
Monday - 281122
Strength: E2.5MOM for 15min: Weighted Pullups 3-3-3-2-2-2 Strength: AMRAP in 10min of: 3 Thrusters (#70/45) 3-5-7 Box Jumps... etc +2 7 Pushups Endurance: 6 Rounds for time: Run 400m 25 Wallballs (#10/6) 50 Double Unders 25 Russian KB Swings (#24/16) Row 400m Gymnastics: Skill- Skin The
Sunday - 271122
Strength: 15min build up load for: Snatch + Hang Snatch (1+1) Metcon: 3 Rounds for time: Run 200m 10 Hang Power Snatch (#50/35) Run 200m 15 Front Squats (#50/35)
Saturday - 261122
Strength: Weighted Box Step-Ups (use dbs/kbs) 8-8-8-8-8 (4/4) Metcon: "Barbara" 5 Rounds: 20 Pullups 30 Pushups 40 Situps 50 Air-Squats 3min Rest after each set
Friday - 251122
Strength: E2MOM for 16min build up load for the complex: 3 Push-Press 2 Push-Jerks 1 Split Jerk *go heavy or practice technique under light load Metcon: For time: Row 1000m 50 Toes-to-bar 30 Hang Power Cleans (#60/40)
Thursday - 241122
Skill: Rope Climb Metcon: AMRAP in 12min of: 1 Legless Rope Climb 2 Burpees over the bar 3 Squat Cleans (#70/45) 4 HSPU Endurance: For time: 10-20-30-40-50 Plate G2OH (#20/15) Box Jumps Wallballs (#10/6) Cal Row
Wednesday - 231122
Strength: Overhead Squat - 15min build up to an RM3 Metcon: 3 Rounds for time: 30 Russian KB Swings (#32/24) 15 Pullups 5 Overhead Squat (#70/45) Endurance: 10 Rounds for max reps: 1min Cal Bike 1min Burpees 1min Wallballs (#10/6) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20
Tuesday - 221122
Strength: Power Clean (touch and go) 4-4-3-3-2-2 Metcon: For time: 50 Double Unders 25 DB Thrusters (#22.5/15,x2) 50 Double Unders 25 Box Jump Overs 50 Double Unders 25 Strict Ring Dips 50 Double Unders Endurance: 8 Rounds for time: Bike 30/24 Cal 30 Situps 30 Mountain
Monday - 211122
Strength: E2:30MOM for 12:30 Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 10 Rounds for time: Run 200m 10 Wallballs (#10/6) 5 Deadlifts (#100/70) Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag Strength-20 min Emom: Min 1- 3 Arch Pull/ 6
Sunday - 201122
Strength: Front Squat 15min build up to an RM2 Metcon: AMRAP in 15min of: 20 DB Snatch (#22.5/15) 10 Toes-to-bar 5 Burpes over the DB
Saturday - 191122
Skill: 20min Handstands Practice Metcon: For max reps on a running clock: 00:00 - 04:00 Run 400m Max Hang Power Cleans (#60/40) on remaining time 04:00 - 08:00 Run 400m Max Thrusters (#50/35) on remaining time 08:00 - 12:00 Run 400m Max
Friday - 181122
Strength: Weighted C2B Pullups 3-3-3-3-3 Metcon: For time: 100-75-50 Double Unders 20 DB Hang Squat Cleans (#22.5/15,x1) 6-4-2 Rope Climbs Weightlifting: High Hang Squat Clean + Push Jerk (3+3) @ 50% x 5 Back Squat + BTN Jerk + Front Squat + Jerk (1+1+1+1) @ 60% x 4 Clean