Saturday - 110223
Strength: Weighted Dips (bars/rings) 5-5-4-4-3-3 Metcon: AMRAP in 20min of: Run 400m 12m Handstand Walk (6m x2) 35 Double Unders 3 Sandbag Over Shoulder (#75/45)
Friday - 100223
Strength: 14min build up to an RM1 Paused Overhead Squat (3sec pause at the bottom) Metcon: 5 Rounds for time: 7 Overhead Squats (#50/35) 400/300m Row 14 Box Jump Overs Weightlifting: No Jump Power Snatch + OHS (3+3) @ 60% x 5 High Hang Squat Snatch + OHS (3+3)
Thursday - 090223
Strength: EMOM for 14min: Even: 5 Floor Presses (increased load) Odd: 10-20 Pushups Metcon: For time: 90 Air-Squats 60 Russian KB Swings (#32/24) 30 S2OH (#60/40) *EMOM - 4 Burpees over the bar Endurance: 8 Rounds for time: 16 Medball Power Cleans (#10/6) 16 Plate Overhead Situps
Wednesday - 080223
Strength: E2MOM for 14min: Squat Clean 2-2-2-2-1-1-1 Metcon: AMRAP in 18min of: 4 Bar Muscle-Ups 8 DB Snatch (#22.5/15) 12 Goblet Reversed Lunges 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
Tuesday - 070223
Skill: 20min Handstands Practice Metcon: 3 Rounds for time: 35 Plate Situps (#20/15) 25 KB Swings (#24/16) 15 Ring Dips Endurance: EMOM for 36min of: 1: 12 Burpee Box Jumps 2: 15/12 Cal Bike 3: 20 Wallballs (#10/6) 4: 20 DB Snatch (#15/8) 5: 15
Monday - 060223
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 14min: 20/15 Cal Row (or 15/12 Bike) 10 Power Cleans (#60/40) 20/15 Cal Row (or 15/12 Bike) 10 HSPU Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD
Sunday - 050223
Strength: Back Squat 15min build up to an RM3 *Pause for 3sec at the bottom of the first rep of each set Metcon: For time: 20 DB Power Cleans (#22.5/15,x2) 30 Box Jumps 40 Wallballs (#10/6) 100 Double Unders 40 Toes-to-bar 30 Cal Bike (or 40
Saturday - 040223
Strength: Romanian Deadlifts 7-7-7-7-7 Metcon: 5 Rounds for time: 7 Thrusters (#43/30) 7 C2B Pullups 7 Burpee Box Jump Overs
Friday - 030223
Strength: Push-Press 5-4-3-2-1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: Front Squat + Pause Push Press (3+3) @ 50% x 4 Front Squat + Pause Push Jerk (3+2) @ 70% x 4 Pause Split Jerk 2 @ 80% x 4 Front Squat 5 @ 80% x
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