Sunday - 070822
Strength: E3MOM for 15min: Tempo Back Squats @42X1 3-3-3-3-3 Metcon: 4 Rounds for time: Run 200m 8 DB Snatch (#22.5/15,x1) 8 Pullups Row 250/200m 8 DB Thrusters (#22.5/15,x1) 8 Burpees over DB
Saturday - 060822
Strength: 14min build load for the complex: 1 Hang Squat Clean 1 Hang Cluster Metcon: For time: 30 Box Jump Overs 20 Toes-to-bar 10 Bar Muscle-ups 5 Clusters (#80/50) 10 Bar Muscle-ups 20 Toes-to-bar 30 Box Jump Overs
Friday - 050822
Strength: Barbell Good Mornings 10-10-10-10 Metcon: 3 Rounds for time: 60 Double Unders 30 Situps 15 Thrusters (#50/35) Weightlifting: -Hang Snatch (60%) 3×8 -Squat Snatch (80%-100%) 1×8 -Snatch pull with 3 pauses Starting weight 60% up to 100% 1×8
Thursday - 040822
Strength: Power Snatch 2-2-2-1-1-1-1 *Build up to a heavy load or practice technique under light load Metcon: AMRAP in 12min of: 2-4-6-8-10... Bike Cal Ring Dips DB Front Squats (#22.5/15,x2) Endurance: 5 Rounds for time: Run 400m 25 Burpees Run 400m 50 Air-Squats
Wednesday - 030822
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 20min of: Run 400m 3 Wall Walks 12 Wallballs (#10/6) *add 4 reps to the wallballs each round Gymnastics: Skill: Free HandStand Hold Strength- 20min EMOM: Min 1- 3 Arch Pull/ False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3-
Tuesday - 020822
Strength: BTN Barbell Lunges 5-5-4-4-4 (each leg) Rest 2:00 Metcon: 6 Rounds for time: 5 Hang Power Cleans (#70/45) 5 Strict HSPU 30 Double Unders Endurance: For time: Row 1600m 120 Jump Squats 80 KB SDHP (#16/12) 40 Burpee Box Jump Overs 80 Pushups 120 Situps Run
Monday - 010822
Skill: 15min Handstands Practice Metcon: For time: 27-21-15-9-3 Box Jumps 7 S2OH (#60/40) Run 200m OR Row 250/200m OR Bike 15/12 Cal Endurance: AMRAP in 35min of: 50 ABmat Situps 40 Wallballs (#10/6) 30 KB Front Rack Reversed Lunges (#16/12) 20 Burpees 100 Double Unders
Sunday - 310722
Strength: 15min build up to an RM2 Deadlift Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Saturday - 300722
Strength: Barbell Bent-over Rows 8-8-6-6-4-4 *Rest 2:00 Metcon: 5 Rounds for time: 10 Overhead Squats (#43/30) 10 Toes-to-bar 2 Sandbag Over Shoulder (#75/45)
Friday - 290722
Strength: Push-Jerk 3-3-3-2-2-2 *Rest 1:30 Metcon: AMRAP in 15min of: 12 Bar Muscle-ups 36 KB Swings (#32/24) Weightlifting: -Hang power clean (60%) 5×6 -Hang clean under the knee+Snatch (70%) 3×8 -Squat clean RM 1 up to 90%
Thursday - 280722
Strength: Power Clean - 12min build to an RM2 Metcon: For time: 400/300m Row (24/18 cal Bike) 35 DB Burpees (#22.5/15,x2) 400/300m Row 35 DB Push-Press (#22.5/15,x2) 400/300m Row 35 DB Power Cleans (#22.5/15,x2) 400/300m Row
Wednesday - 270722
Strength: Back Squat 4-4-4-4-4 Metcon: In Pairs, i-go-you-go AMRAP in 20min of: 5 Clean and Jerks (#60/40) 15 Wallballs (#10/6) *Switch every full round Gymnastics: Skill- Skin The Cat Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 15 GHD Sit
Tuesday - 260722
Strength: Every 1:30 for 9 sets: Weighted Pushups 5-4-3-2-1-2-3-4-5 Metcon: 2 Rounds for time: 200m Farmer Carry (#24/16,x2) 24 Deadlifts (#80/50) 24 KB Overhead Lunges (#24/16,x1) Endurance: EMOM for 36min: 1 - 60 Double Unders 2 - 3 Wall Walks 3 - 20 X-Ups
Monday - 250722
Skill: Rope Climb 15min practice technique OR 15min E2.5MOM (6 sets) Max unbroken legless rope climbs Metcon: 3 Rounds for time: 20 DB Hang Squat Cleans (#22.5/15,x1) 35 DB Situps (#22.5/15,x1) 50 Double Unders Endurance: 10 Rounds for time: 15 KB Swings (#16/
Sunday - 240722
Strength: Paused Front Squats 2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 40 DB Thrusters (#22.5/15,x2) 40 Toes-to-bar 40 Box Jumps 40 Ring Dips
Saturday - 230722
Strength: 12min build up load for the complex: Snatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat (1+1+1+2) Metcon: AMRAP in 16min of: 1-2-3-4-5... etc +1 Overhead Squats (#70/45) Rope Climbs *E4MOM - Row 500/400m (starting from 00:00)