Friday - 150422
Metcon: In Pairs, i-go-you-go 10 Rounds of: AMRAP in 4min: Run 400m 12 Overhead Squats (#50/35) Max Bar-Facing Burpees on remaining of the 4min *5 Rounds each *Switch every full round *Score is total bar-facing burpees
Thursday - 140422
Strength: 15min build to an RM3 Thruster (from rack) Metcon: For time: 55 KB Swings (#24/16) 45 Toes-to-bar 35 KB Front Squats (#24/16,x2) 25 HSPU 15 Burpee Box Jump Overs Endurance: 2 Rounds for time: 200 Double Unders Run 400m 75 Hollow Rocks Run 400m 50 Pushups
Wednesday - 130422
Strength: Every 1:30 for 12min (8 sets) 1 Clean Pull 1 Hang Clean Pull 2 Hang Power Cleans Metcon: 4 Rounds for max reps: 1min Sandbag Over Shoulder (#75/45) 1min Wallballs (#10/6) 1min Strict Pullups 1min Box Jumps 1min Rest Endurance: 5 Rounds for time: Run 800m
Tuesday - 120422
Strength: Paused Front Squats (2sec) 4-4-4-3-3-3 Metcon: For time: 50 alt. DB Snatches (#22.5/15,x1) 25 Pushups 15 Burpees over the DB Rest 2:00 15 Burpees over the DB 25 Pushups 50 alt. DB Snatches (#22.5/15,x1) Endurance: 10 Rounds for time: 50 Double Unders
Monday - 110422
Strength: 20min build up to an RM1 Squat Snatch *go heavy or practice technique under light load Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 6 Deadlifts (#100/70) Endurance: AMRAP in 38min of: Run 1600m 75 Wallballs (#10/6) 50 KB SDHP (#24/16) 25 Box Jump Overs
Sunday - 100422
Strength: Weighted Dips (bars) 5-5-3-3-3-3 *rest 2:00 Metcon: 3 Rounds for time: 6 Ring Muscle-Ups 12 Hang Power Cleans (#60/40) 24 KB Overhead Lunges (#24/16,x1) Running WOD: Death by 10m run test *when done - accumulate as many laps of 500m run
Saturday - 090422
Strength: Weighted Pullups 6-6-4-4-2-2 Metcon: 5 Rounds for time: Row 300/250m 6 Front Squats (#70/45) 15m Handstand Walk
Friday - 080422
Strength: Barbell Lunges (BTN) 10-10-10-10 (5each leg) Metcon: For time: 21 Burpee Toes-to-bars 21 Overhead Squats (#40/30) 5 Rope Climbs 15 Burpee Toes-to-bars 15 Overhead Squats 3 Rope Climbs 9 Burpee Toes-to-bars 9 Overhead Squats 1 Rope Climb Weightlifting: -Hang clean 60% 3×8 -Clean with pause under the
Thursday - 070422
Strength: 15min build to an RM3 Push-Press Metcon: AMRAP in 12min of: 2-4-6-8... Squat Cleans (#80/50) Burpees over the bar Strict HSPU Endurance: For time: 50-40-30-20-10-20-30-40-50 Cal Row Situps Air-Squats
Wednesday - 060422
Strength: Strict Press 5-5-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders 12 Hang Power Snatch (#35/20) Gymnastics: A. EMOM for 25min: Min 1- Max Chin Ups/ Banded Chin Ups Min 2- 20 Sec W. Hollow Hold Min 3- 3 Arch Pull/ 6/6Three Point Row Min 4- 10 Reverse Flys
Tuesday - 050422
Strength: 15min build up load for 3-pos Power Clean (floor/hang/high hang) Metcon: 5 Rounds for time: Run 200m 22 DB Hang Squat Cleans (#22.5/15,x1) 13 Pullups Endurance: AMRAP in 35min of: 21 KB Swings (#16/12) 21 Box Jumps 21 V-Ups 21 Burpees 21 Pushups
Monday - 040422
Skill: 15min Handstands practice (hold/walk/balance..) Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 20 Russian KB Swings (#32/24) 12 DB Box Step-ups (#22.5/15,x2) Endurance: In Pairs, i-go-you-go for 20 rounds (10 each) of: 2min AMRAP: 7 Burpees Over Partner (partner plank) 30 Double
Sunday - 030422
Strength: Back Squat 5-5-5 Rest 2:30 Metcon: In teams of 2: AMRAP in 20min of: Partner 1: Max Rounds of "DT" Partner 2: 400m Run *Switch stations every run *Pick-up where partner left off on "DT" 1 Round of "DT": 12 Deadlifts (#70/
Saturday - 020422
Strength: 15min build up load: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 50-40-30-20-10 DB Hang Clean and Jerks (#22.5/15,x1) Cal Row (or Bike 35-28-21-14-7)
Friday - 010422
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Split reps as you like (not runs) *Rx: wear a 9/6kg vest Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: High Hang Snatch Pull+Power Snatch (60%) 3+1 /8 Squat
Thursday - 310322
Strength: E2MOM for 12min: Romanian Deadlifts 6-6-6-5-5-5 Metcon: For time: 3 Legless Rope Climbs 12 Burpee Box Jumps 21 Ring Dips 30 Front Rack Lunges (#60/40) 21 Toes-to-bar 12 Burpee Box Jumps 3 Legless Rope Climbs Endurance: 10 Rounds for time: 20 Cal Bike 30 Medball Situps (#10/6)