Thursday - 041121
Strength: Weighted Chinups 3-3-2-2-2 Metcon: 3 Rounds for time: Run 200m 15 HSPU Run 200m 30 Russian KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 30 DB Russian Twists (#15/10,x1) 50 Air-Squats 30 DB Snatch (#15/10,x1)
Wednesday - 031121
Strength: E2MOM for 12min: Hang Squat Snatch 2-2-2-1-1-1 Metcon: AMRAP in 15min of: 5 Power Snatch (#50/35) 8 Toes-to-bar 20 Lateral hops over bar Endurance: AMRAP in 40min of: Run 400m Row 500/400m Bike 30/21 Cal 100 Double Unders 50 Situps 25 Burpees
Tuesday - 021121
Strength: 4 Sets: 5 Barbell Bent-over Rows Max unbroken strict pullups (weightless) Rest 2:00 Metcon: For time: Run 200m w/DB 30 DB Snatch Run 200m w/DB 30 DB Thrusters Run 200m w/DB 30 DB Devil-Press Run 200m w/DB 30 DB Overhead Lunges *Rx: #22.5/
Monday - 011121
Strength: 15min build load for the complex: Push-Press + Jerk (1+2) *Pause for 3sec at the bottom of the dip before completing each rep Metcon: For time: 50-40-30-20-10 Double Unders 10 Overhead Squats (#60/40) Endurance: For time: Run 400m 50 Burpees 75 KB SDHP (#16/12) 100 Wallballs (#10/
Sunday - 311021
Strength: Back Squat 15min build to an RM4 Metcon: For max reps: AMRAP in 4min: 3 Power Cleans (#70/45) 3 Wall Walks Rest 1min AMRAP in 4min: 3 Power Cleans (#70/45) 3 Rope Climbs Rest 1min AMRAP in 4min: 3 Power Cleans (#70/45) 3 Strict Ring Dips
Saturday - 301021
Strength: 20min build up to a heavy 1-rep Clean and Jerk Metcon: "Tabata Something Else" On a running clock for 16min: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air-Squats
Friday - 291021
Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 Hang Squat Cleans (#60/40) 15 Box Jumps 20 Pullups 25 ABmat Situps Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: -Split Jerk position Push Press light weight 8×5 -Split Jerk (60%) 3×2 (70%) 6×2
Thursday - 281021
Strength: Deadlift 5-5-5 Metcon: AMRAP in 20min of: 200m Dual KB Front Rack Carry (#24/16,x2) 12 Toes-to-bar 9 HSPU Endurance: AMRAP in 30min of: 20 Medball Clean to Wallballs (#10/6) 500m Row 40 Pushups 400m Run 60 Plate G2OH (#15/10)
Wednesday - 271021
Strength: E2MOM for 14min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: 5 Rounds for time: 20 Push Press (#35/25) 50 Double Unders Endurance: For time: "Helen" into "Karen" into "Annie" Helen: 3 Rounds:
Tuesday - 261021
Strength: Paused Front Squats 2-2-2-2-2 *Pause for 7sec at the bottom of each rep Metcon: AMRAP in 8min of: 16 Hang DB Snatches (#22.5/15,x1) 16 V-Ups Rest 3:00 then, AMRAP in 8min of: 16 Overhead DB Lunges (#22.5/15,x1) 16 Pushups Endurance: For time:
Monday - 251021
Skill: Rope Climb - 15min practice technique Metcon: AMRAP in 15min of: 20 Toes-to-bar 3 Clean and Jerks (#80/50) 20 Burpees 3 Clean and Jerks 20 Box Jumps 3 Clean and Jerks Endurance: In Pairs for time: 200 Cal Bike 150 KB Swings (#16/12) 100 Burpees Over Bar
Sunday - 241021
Strength: 14min build up to a heavy load of: Power Clean + Push-Jerk (1+2) Metcon: 4 Rounds for time: Run 400m 24 KB Swings (#32/24) Row 500/400m 24 Wallballs (#10/6) Mobility: Lower Body
Saturday - 231021
Strength: Weighted Pullups 5-5-5-3-3 Metcon: In Pairs, i-go-you-go AMRAP in 18min of: 4 Deadlifts 3 Hang Power Cleans 2 Thrusters *Rx: #70/45
Friday - 221021
Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10 Burpee Ring Muscle-ups 20/16 Cal Bike 30 Power Snatch (#43/30) 20/16 Cal Bike 10 Burpee Ring Muscle-ups Weightlifting: -Snatch High Pull+Hang Snatch (60%) 3+1/3 (70%) 3+1/6 -Hang Snatch Under The Knee (60%) 2+1/
Thursday - 211021
Strength: 7 Sets for load: Clean Pull + Squat Clean (1+1) *rest 1:30 Metcon: AMRAP in 7min: 3 Squat Cleans (#80/50) 6 Strict Pullups 9 Pushups Rest 2min into: AMRAP in 7min: 9 Deadlifts (#80/50) 12 V-Ups 15/12 Cal Row Endurance: E7MOM for 35min: Run 800m
Wednesday - 201021
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Fight gone bad" 3 Rounds for max reps of: 1min Wallballs (#10/6) 1min Sumo deadlift high-pulls (#35/20) 1min Box Jumps 1min Push-Press (#35/20) 1min Row (calories) 1min Rest Endurance: For time: Run 1000m 80 KB Swings