Saturday - 090722
Strength: Weighted Chinups 4-4-4-3-3-2 *Rest 2:00 Metcon: AMRAP in 14min of: 5 HSPU 8 Box Jump Overs 10m KB Front Rack Walking Lunges (#24/16,x2)
Friday - 080722
Strength: 6 Sets: Snatch Balance + Overhead Squats (1+3) *Rest 1:30 Metcon: For time: 200-400-600-400-200m Row 20-40-60-40-20 Double Unders 6 Overhead Squats (#60/40) *Bike Option: 12-24-36-24-12 Cal Weightlifting: -Hang Snatch (60%) 3×8 -Squat Snatch (80%-100%) 1×8 -Snatch pull with 3 pauses Starting weight 60% up
Thursday - 070722
Strength: E2.5MOM for 15min: 2 Split Jerks *go heavy or practice technique under light load Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Box Step-Overs (#22.5/15,x2) Toes-to-bar Endurance: 3 Rounds for time: Row 1000m then: 21-15-9 Plate G2OH (#20/15) Plate Thrusters Plate Overhead Situps
Wednesday - 060722
Strength: 15min build to an RM2 Front Squat Metcon: E2MOM for 8 Rounds (16min): 5 Strict Pullups 15 Wallballs (#10/6) Max Double Unders on remaining time *Score = total double-unders Endurance: In teams of 2 for time: 150 Burpees 250 Kettlebell Swings (#16/12) 350 Situps 450 Double Unders *One
Tuesday - 050722
Strength: Paused Push-Press 3-3-3-3-3 *pause for 3sec at the top of each rep Metcon: For time: 21-15-9 Deadlifts (#100/70) Run 200m DB Push-Jerks (#22.5/15,x2) Run 200m Endurance: 10 Rounds for time: Run 400m 18 Wallballs (#10/6) 15 Medball Situps 12/8 Cal Bike
Monday - 040722
Strength: EMOM for 12min: Min 1: Max Strict Pullups Min 2: Max Strict Ring Dips Min 3: Rest *no added weights *aim for a minimum of 5reps each set, scale as needed Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 40 Situps 15 Burpees over the bar
Sunday - 030722
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 10 DB Hang Clean and Jerks (#22.5/15,x1) 10 Toes-to-bar 16/12 Cal Row (12/8 Bike)
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