Friday - 210122
Metcon: "Leo's Seven" 7 Rounds for time: 7 Pullups 7 Hang Power Cleans (#42.5/30) 7 Push Press (#42.5/30) 7 Situps w/plate (#15/10) 7 KB Swings (#24/16) 7 Front Rack Lunges (#42.5/30) 7 Pushups Time Cap: 40 min.
Thursday - 200122
Strength: Back Squat 5-5-5 Metcon: For time: 10 Burpees over the bar 20 Thrusters (#40/30) 10 Burpees over the bar 16 Thrusters (#50/35) 10 Burpees over the bar 12 Thrusters (#60/40) Endurance: 6 Rounds for time: Run 400m w/DB 30 Russian Twists 20 Goblet Jump Squats
Wednesday - 190122
Strength: 15min build up load for the complex: Power Snatch + Overhead Squat (2+2) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) 30 Double Unders 1 Rope Climb Endurance: For time: 500 Double Unders 300 Situps 200 Cal Row 100 Burpees *Split reps as you like
Tuesday - 180122
Strength: Bent-over Rows 6-6-5-5-4-4 *Rest 1:30 Metcon: For time: 25 Toes-to-bar then: 10 rounds of: 8 DB Hang Power Cleans (#22.5/15,x2) 8 DB Box Step Overs then: 25 Toes-to-bar Endurance: EMOM for 36min: 1 - 15 Wallballs (#10/6) 2 - 12 Medball Lunges 3 -
Monday - 170122
Strength: Bulgarian Split Squats 5-5-5-5-5 (each leg) 20sec Hollow Hold after each set Metcon: 6 Rounds for time: 40 Double Unders 7 Hang Squat Cleans (#60/40) 7 HSPU Endurance: AMRAP in 18min: 5 Box Jumps 10 Pushups 15 Situps Rest 2min, into: AMRAP in 18min: 15 Wallballs (#10/6)
Sunday - 160122
Strength: Weighted Chin-ups 4-4-3-3-2-2 *when done, complete another set of max unbroken strict chin-ups (not weighted) *rest 2:00 between sets Metcon: AMRAP in 15min: 6 S2OH (#60/40) 8 KB Front Rack Lunges (#24/16,x2) 10 Burpee Box Jumps Endurance: 10 Rounds for time: 20 Knees-to-elbows 15 Wallballs
Saturday - 150122
Strength: EMOM for 10min: Muscle Clean + Press (1+1) *build load every set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
Friday - 140122
Strength: E2MOM for 14min: Snatch Balance + Overhead Squat (1+3) *pause for 5sec at the bottom of the squat for the snatch balance (1st rep only) Metcon: AMRAP in 16min of: 10 DB Clean and Jerks (#22.5/15,x2) 20 DB Deadlifts (#22.5/15,x2) 60m Farmer Carry
Thursday - 130122
Skill: 4 Sets: 5 Weighted Ring Dips Max Unbroken Pushups Rest 2:30 Metcon: 2 Rounds for time: 25 DB Snatch (#22.5/15,x1) 40 Goblet Squats (#22.5/15,x1) 120 Double Unders Endurance: EMOM for 36min: 1 - Cal Bike 2 - Russian KB Swings (#24/16)
Wednesday - 120122
Strength: 12min build up load for: Squat Clean + Hang Squat Clean (1+1) Metcon: On a running clock for 14min: Row 90cal / Bike 60cal On remaining time, AMRAP: 1 Power Clean (#100/60) 5 C2B Pullups 15 Wallballs (#10/6) Endurance: In teams of 2 for time: 150 Burpees 250
Tuesday - 110122
Strength: Split Jerk 2-2-2-1-1-1 Metcon: AMRAP in 15min of the ladder: 4-6-8-10-12... etc keep adding 2reps DB Power Cleans (#22.5/15,x2) Toes-to-bar DB Front Rack Lunges (#22.5/15,x2) Box Jump Overs Endurance: For time: 50-40-30-20-10 Run 800m Wallballs (#10/6) Pushups Situps
Monday - 100122
Strength: 15min build up to an RM4 Deadlift Metcon: "The Last Dance" For time: 10-9-8-7-6-5-4-3-2-1 Wall Walks Thrusters (#60/40) Endurance: For time: Run 400m Row 500m Bike 800m 100-80-60-40-20 Air-Squats Situps Medball Deadlifts (#10/6) Bike 800m Row 500m Run 400m
Sunday - 090122
Strength: Back Squat - E2.5MOM 3-3-3-3-3 *pause for 3sec at the bottom of the first rep on each set Metcon: For time: 50 Toes-to-bar 40 Overhead Squats (#50/35) 800m Run 40 Cal Row (or 30 Bike) 50 Floor Wipers (#50/35) Mobility: Upper Body
Saturday - 080122
Strength: Every 1:30 for 15min (10 sets): 1 Bear Complex: Power Clean Front Squat Push-Press Back Squat Push-Press Metcon: AMRAP in 16min of: 15 Wallballs (#10/6) 10 Deficit Pushups (#20/10kg plates) 20 KB Swings (#24/16)
Friday - 070122
Strength: Hang Power Snatch 12min build load for a 5-reps touch-and-go set. *technique over load Metcon: 5 Rounds for time: Run 200m 40 Air-Squats 20 Pushups 10 Strict Pullups 5 Strict HSPU Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Thursday - 060122
Strength: E2MOM for 12min: Hang Power Clean + Push Press (1+2) Metcon: AMRAP in 12min of: 10 Bar Muscle-ups 10 Box Jump Overs 10 Hang Power Cleans (#60/40) 10 Box Jump Overs 10 Front Squats (#60/40) 10 Box Jump Overs Endurance: 6 Rounds for time: Run 400m 30m