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×
Thursday - 160622
Strength: Overhead Squat 3-3-3 (2sec pause at the bottom) 2-2-2 (3sec pause at the bottom) Metcon: 10 Rounds for time: Run 200m 5 Push-Press (#60/40) 10 Air-Squats Endurance: For time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Cal Row Abmat Situps Wallballs (#10/6)
Wednesday - 150622
Strength: Back Squat - 16min build to an RM4 Metcon: 3 Rounds for max reps: 1min Hang Power Cleans (#43/30) 1min Plate Overhead Situps (#20/15) 1min Box Jump Overs 1min KB Swings (#32/24) 1min Pushups 1min Rest Gymnastics: Skill- Butterfly Pull Up/ Bar MU Strength- 20min EMOM:
Tuesday - 140622
Strength: Push-Press 5-5-3-3-3 Metcon: AMRAP in 15min of: 5 Deadlifts (#100/70) 10 Wallballs (#10/6) 15/12 Cal Bike Endurance: For time: 2000/1600m Row 150 Double Unders 30 Burpees 1600m Run 30 Burpees 150 Double Unders 2000/1600m Row
Monday - 130622
Strength: Weighted Step-ups (DBs/KBs) 8-8-8-8-8 (4/4) *4sec tempo on the way down Metcon: For time: 21 Thrusters (#43/30) 15 Strict Toes-to-bar 15 Thrusters 15 Strict C2B Pullups 9 Thrusters 15 Bar Muscle-ups Endurance: For time: Row 1500m, Then 10 Rounds: 15 Plate G2OH (#20/15) 10 Plate
Sunday - 120622
Strength: 14min build load for: Hang Squat Clean + Front Squat (2+2) Metcon: 6 Rounds for time: 24 Double Unders 12 DB Snatch (#22.5/15) 9 Pullups 6 Burpees over DB
Saturday - 110622
Strength: Floor Press 3-3-3-3-3 *20-30sec Handstand hold after each set (wall assisted or free standing) Metcon: 3 Rounds for max reps: 5min cap: 200m Farmer Carry (#22.5/15,x2) AMRAP on remaining time: 10 DB Deadlifts (#22.5/15,x2) 10 Goblet Squats (#22.5/15,x1) *Rest 1:
Friday - 100622
Strength: Bulgarian Split Squat 5-5-3-3-3-3 (each leg) Metcon: AMRAP in 16min of: 30 Double Unders 15 KB SDHP (#32/24) 1-2-3-4... +1 Sandbag over shoulder (#75/45) Weightlifting: Push press behind the neck (60%) 5×5 Split jerk with pause in the dip (70%-80%) 2×8 Hang clean+Split