Saturday - 020722
Strength: 15min work up to a heavy load for the complex: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat 1 Jerk Metcon: AMRAP in 12min of: 6 KB Swings (#32/24) 4 Goblet Reversed Lunges (#32/24) 2 Ring Muscle-ups
Friday - 010722
Skill: 12min Handstands practice (hold/walk/balance...) Metcon: In teams of 2: AMRAP in 25min: 60 Pull Ups 400m Run 50 Deadlifts (#80/50) 400m Run 40 Burpees Over Bar 400m Run 30 Power Cleans (#80/50) 400m Run *Split work, Run together Weightlifting: -OHS (60%) 3×8 -High Snatch
Thursday - 300622
Strength: Sumo-Deadlift 4-3-3-2-2 Metcon: For time: 3 Rounds: 15/12 Cal Bike 10 DB Push-Press (#22.5/15,x2) 2 Rounds: 50 Double Unders 5 Rope Climbs 1 Round: 30 Burpees 10 Sandbag Over Shoulder (#75/45) Endurance: AMRAP in 40min of: 5 Burpees 10 KB Box Step-ups (#16/12,
Wednesday - 290622
Strength: Bulgarian Split Squats 8-8-8-8-8 (4/4) Metcon: For time: 50-40-30-20-10 Double Unders Situps 5-4-3-2-1 Hang Squat Cleans (#70/45) Gymnastics: Skill: Kipping Ring Dips/ Ring Support Strength-20 Min Emom: Min 1- 3 Arch Pull/ False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3- Max Chin Ups Min
Tuesday - 280622
Strength: Weighted Dips (bars/rings) 12min to find RM2 Metcon: AMRAP in 15min of: 9 Toes-to-bar 7 DB Front Squats (#22.5/15,x2) 5 HSPU Endurance: 3 Rounds for time: Row 1000/800m 25 Box Jump Overs 25 KB SDHP (#16/12) 25 V-Ups 100 Mountain Climbers
Monday - 270622
Strength: Back Squat 4-4-4-4 Metcon: For time: 30 Pullups 400m Run 20 Thrusters (#43/30) 50 Box Jumps 20 Thrusters 400m Run 30 Pullups Endurance: AMRAP in 35min of: 10 DB Situps (#15/10) 8 Jumping Lunges 6 Devil-Presses (#15/10,x1) 4 Pike Pushups 2 Wall Walks
Sunday - 260622
Strength: EMOM for 12min: Even: Power Clean + Hang Power Cleans (1+2) Odd: 20sec L-Sit Hold Metcon: 5 Rounds: 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Double Unders 1min Pushups 1min Rest
Saturday - 250622
Strength: 15min build up load for the complex: 2 Jerk Drives 1 Push-Press 1 Jerk Metcon: 3 Rounds for time: Run 400m 12 Overhead Squats (#60/40) 6 Sandbag Over Shoulder (#75/45)
Friday - 240622
Skill: Rope Climb - 10min practice Metcon: "Barbara" 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air-Squats Rest 3min at the end of each round Weightlifting: -Split jerk (60%) 2×8 -Hang clean (60%) 5×5 -Squat clean+Split jerk Starting weight 60% up to
Thursday - 230622
Strength: Deadlift 4-3-3-3-2 Metcon: RFA 2022 Event #2: For time (17min cap): 3-6-9-12-15-18-21 KB Hang to Overhead (R) (#24/16,x1) KB Hang to Overhead (L) Wallballs (#10/6) Endurance: 5 Rounds for time: Run 800m 30 Plate Russian Twists (#20/15) 30 Plate G2OH
Wednesday - 220622
Strength: Barbell Reversed Lunges (BTN) 6-6-6-6-6 (3/3) *Rest 2:00 between sets Metcon: For time: 1000m Row (or 60cal Bike) 50 Wallballs (#10/6) 60 C2B Pullups 50 Wallballs (#10/6) 1000m Row Gymnastics: Skill- Butterfly Pull Up/ Bar MU Strength- 20 Min Emom: Min 1- 3 Arch Pull/
Tuesday - 210622
Strength: E2.5MOM for 15min: Weighted Chin-ups 5-5-4-4-3-3 Metcon: In Pairs, i-go-you-go AMRAP in 15min of: 4 Hang Power Cleans (#60/40) 2 Front Squats 1 S2OH *Switch every full round *The bar must stay off the ground for the entire workout, every time the bar touch the ground perform
Monday - 200622
Strength: 12min to find RM1 Hang Cluster Metcon: AMRAP in 16min of: 10 DB Deadlifts (#22.5/15,x2) Row 250m 10 DB Front Squats (#22.5/15,x2) Run 200m Endurance: For max reps: 10min AMRAP: Run 1600m Max Burpees on remaining time Rest 2 min 10min AMRAP: 120/
Sunday - 190622
Skill: 15min Handstands practice (hold/balance/walk...) Metcon: 6 Rounds for time: 8 DB Burpee Box Step Overs (#22.5/15,x2) 12 Medball V-Ups (#10/6) 2 Rope Climbs
Saturday - 180622
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 45 Wallballs (#10/6) 45 HSPU 45 KB Swings (#24/16) 45 Front Squats (#40/30) 45 Cal Row
Friday - 170622
Strength: Weighted Ring Dips 2-2-2-2-2-2 *10-20sec Ring Support after each set (weighted) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Box Jumps Roll-ups Weightlifting: -Hang Snatch (60%) 3×8 -Squat Snatch (80%-100%) 1×8 -Snatch pull with 3 pauses Starting weight 60% up to 100% 1×