Sunday - 040922
Strength: 15min build up to an RM2 Overhead Squat Metcon: "Fight gone bad" 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Sumo Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press 1min Row (calories) 1min Rest
Saturday - 030922
Strength: Barbell Front Rack Reversed Lunges 10-10-10-10 (5/5) *20-30sec accumulated Handstand hold after each set (box/wall assisted or freestanding) Metcon: In Pairs for max Row/Bike calories in 20min: Partner 1: Row/Bike for calories Partner 2: 1 Round: 4 Squat Cleans (#60/40) 5 Burpees Over Bar
Friday - 020922
Strength: EMOM for 12min: Even: 5 Weighted Dips (rings/bars) Odd: 20sec L-Sit hold (accumulated) Metcon: 5 Rounds for time: 40 Double Unders 10 Dual DB Snatch (#22.5/15,x2) 3 Sandbag Ground to shoulder (#75/45) 3 Sandbag Squats Weightlifting: High Hang Squat Clean 3@50% x 4
Thursday - 010922
Skill/Strength: Rope Climb 15min practice technique OR E2.5MOM max unbroken rope climbs Metcon: AMRAP in 14min of: 4 Wall Walks 10 Thrusters (#50/35) Endurance: 5 Rounds for time: Run 800m 20 Double Unders 20 Pushups 20 Double Unders 20 KB SDHP (#16/12) 20 Double Unders 20
Wednesday - 310822
Strength: E2MOM for 16min: Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squats (1+2+1+2) Metcon: For time: 27-21-15-9-3 reps of: Russian KB Swings (#32/24) KB Box Step-ups (#32/24,x1) Pushups Gymnastics: Skill- Skin The Cat Strength- 20 Min Emom: Min 1- 3 Arch Pull/
Tuesday - 300822
Strength: Deadlift 3-3-3-3-3 *Rest 2:30 Metcon: 2 Rounds for time: Run 400m 21 Burpee Toes-to-bar 12 Clean and Jerks (#60/40) Endurance: For time: Row 1000-800-600-400-200m 30 KB Swings (#16/12) 30 Russian Twists (#16/12)
Monday - 290822
Strength: Push-Press 2-2-2-2-2 *Rest 1:30 Metcon: In Pairs, AMRAP in 23min of: 10 Devil Press (#22.5/15,x2) 15 Cal Row 20 DB Walking lunges steps (farmers hold) *1 works/1 rest, Switch as you like Endurance: AMRAP in 40min: 1-2-3-4... Stairs ascends 50 Medball Cleans (#10/6)
Sunday - 280822
Strength: Power Snatch 15min build up to an RM1 Metcon: 7 Rounds for time: 5 Hang Power Snatches (#40/30) 7 C2B Pullups 35 Double Unders
Saturday - 270822
Strength: E3MOM for 18min: Back Squat 3-3-3-2-2-2 Metcon: AMRAP in 12min of the ladder: 12 Wallballs (#10/6) 2-4-6-8.. Hang Power Cleans (#60/40) 10m Handstand Walk (or 20m bearwalk)
Friday - 260822
Strength/Skill: EMOM for 10min: Even: 5 Strict Deficit HSPU (use plates/parallettes) Odd: 10 Strict Toes-to-bar Metcon: In Pairs for time: 250 Situps 200 Jump Squats 150 Deficit Pushups (#20/10 plates) *Partner 1 works while Partner 2 Holds Sandbag (bearhug) (#60/45) *Split reps as you like Weightlifting:
Thursday - 250822
Strength: Weighted Pushups 8-8-6-6-4-4 *10-20sec L-Sit hold after each set *Rest 2:00 Metcon: For time: 30/24 Cal Bike (or 40/30 Row) Into: 21-15-9 Overhead Squats (#60/40) Burpees over bar Into: 30/24 Cal Bike (or 40/30 Row) Endurance: AMRAP in 40min of: Run 800m 50
Wednesday - 240822
Strength: Weighted Pullups 5-5-5-3-3-3 *rest as needed between sets Metcon: AMRAP in 15min of: Run 200m w/DB (#22.5/15,x1) 16 DB Hang Snatches (#22.5/15,x1) 12 DB Overhead Lunges (#22.5/15,x1) Gymnastics: Skill- Kipping Pull Up/ C2B/ Bar Muscle Up Strength-20 Min Emom:
Tuesday - 230822
Strength: 15min build up load for the complex: Clean + Hang Clean + Front Squat (1+1+1) Metcon: For time: 10 Power Cleans (#60/40) 20 Burpees over the bar 30 Pullups 10 Front Squats (#60/40) 20 Burpees over the bar 30 Toes-to-bar 10 Thrusters (#60/40) 20 Burpees over
Monday - 220822
Skill: 20min Handstands practice (wall assisted/free standing) Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 400m 20 Burpees Over Plate 40 Plate Overhead Situps (#15/10) Row 500/400m 40 Mountain Climbers 20
Sunday - 210822
Strength: E2MOM for 7sets: Push-Press 5-5-3-3-3-3-3 Metcon: 3 Rounds for time: 50 Air-Squats 20 DB Deadlifts (#22.5/15,x2) 4 Rope Climbs
Saturday - 200822
Strength: Hang Squat Snatch 2-2-2-2-1-1 *Rest 2:00 between sets Metcon: 5 Sets: 3min AMRAP: 10 Hang to Overhead (#50/35) 50 Double Unders Max ABmat Situps in the remaining time *Rest 1min between amraps