Tuesday - 310821
Strength: 7 Sets: 2 Power Cleans (touch and go) *rest 1:30 Metcon: 3 Rounds for time: Row 500/400m 21 Abmat Situps 12 Overhead Squats (#43/30) 3 Rope Climbs Endurance: 5 Rounds for time: Run 400m 20 Burpees Run 400m 40 Air-Squats
Monday - 300821
Strength: Weighted Chinups 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 3 Dual DB/KB Thrusters (#22.5/15,x2) 60 Double Unders 6 Dual DB/KB Thrusters 60 Double Unders 9 Dual DB/KB Thrusters 60 Double Unders *keep adding 3 thrusters every round Endurance: AMRAP in 30min of the ladder:
Sunday - 290821
Strength: BTN Reversed Lunges 10-10-10 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 KB Clean and Press (#16/12, alternating) 25 Pullups Mobility: Lower Body Weightlifting: -Split jerk Jerk Warm up exercises + drills, moving into
Saturday - 280821
Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: In Pairs for time: 120 Deadlifts (#70/45) 30 Box Jump Overs 80 Hang Power Cleans (#70/45) 30 Box Jump Overs 60 Shoulder to overhead (#70/45) 30 Box Jump Overs *split reps as you like, one works at a time
Friday - 270821
Strength: Every 1:30 for 15min (10 sets) 1 Snatch Pull 1 Snatch 1 Hang Snatch Metcon: 6 Rounds for time: 12 Medball Cleans (#10/6) 10 Toes-to-bar 8 HSPU Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Thursday - 260821
Strength: 3 Sets: 5 Press 10 Bent-over Rows *rest as needed between sets Metcon: For time: 50-40-30-20-10 Double Unders 16 DB Snatch (#22.5/15,x1) Endurance: AMRAP in 35min of: Bike 30/21 Cal 35 No-Squat Wallballs (#10/6) 20 Jumping Lunges 5 Wall Walks
Wednesday - 250821
Strength: Overhead Squat 3-3-3-3 *pause for 3 sec at the bottom of each rep build up load each set. Metcon: For time: 30 C2B Pull-ups 400m Run 30 Power Snatches (#60/40) 30 Cal Row 30 Thrusters (#60/40) 30 Cal Bike *complete the workout in any order you like
Tuesday - 240821
Strength: Tempo Front Squats 2-2-2-2-2 @72X2 Metcon: 4 Rounds for time: Run 200m 20 KB Swings (#24/16) 20 KB Box Step-ups (#24/16,x1) Endurance: For time: Run 800m 50 V-Ups Run 800m 30 Wallballs (#10/6) Run 800m 30 Burpee broad jumps Run 800m 50 HRPU Run 800m
Monday - 230821
Strength: EMOM for 12min: Even: 5 Deficit HSPU (strict) Odd: 20sec L-Sit hold (bar/rings/boxes) Metcon: AMRAP in 16min of the ladder: 4-8-12-16... KB Overhead Lunges (#24/16) Box Jumps Ring Dips Endurance: For time: 100-80-60-40-20 Jumping Jacks Mountain Climbers Air-Squats *Every 2 minutes: 5 Burpees + 5 V-Ups
Sunday - 220821
Strength: 15min build to a heavy set of 3 Deadlifts Metcon: For time: 9-6-3 Thrusters (#60/40) Bar Muscle-ups Rest 3min into: 15-12-9 Thrusters (#40/30) Toes-to-bar Mobility: Upper Body Weightlifting: Overhead squat with 4 pauses 20/15 kg bar 7×1 Squat Snatch with 3 pauses (Light weight) 6×
Saturday - 210821
Skill: 15min Handstand practice (hold/walk/balance/obstacles) Metcon: In Pairs, i-go-you-go: AMRAP in 22min: 9/6 Cal Assault Bike 5 Sandbag over shoulder (#75/45) 1 Legless Rope Climb
Friday - 200821
Strength: E2MOM for 20min: Power Clean + Hang Squat Clean + Front Squat + Push-Press (1+1+1+1) Metcon: For time: 75 Wallballs (#10/6) EMOM 5 Burpees into: 75 Burpees EMOM 5 Wallballs (#10/6) Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Thursday - 190821
Strength: Split Jerk 2-2-2-1-1-1 go heavy or practice technique (add reps) Metcon: 10 Rounds for time: Run 200m 10 Hang Power Cleans (#43/30) 10 V-Ups Endurance: AMRAP in 32min of: Row 500m 40 Air-Squats 30 Situps 20 Pushups 10 Burpees
Wednesday - 180821
Strength: Back Squat - 20min to find RM1 Metcon: AMRAP in 8min of: 5 Power Cleans (#85/52.5) 10 Pullups 15 Wallballs (#10/6) Endurance: 3 Rounds for reps: 2min Row for calories Rest 1min 2min Double-Unders Rest 1min 2min DB/KB Thrusters (#15/10,x2) Rest 1min 2min
Tuesday - 170821
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 16min of: 30 Double Unders 8 DB Hang Squat Cleans (#22.5/15,x1) 8 HSPU Endurance: 4 Rounds: 3min Row (cal) 3min Bike (cal) 3min max 10m Shuttle Runs w/Plate (#20/10kg) Rest 1min
Monday - 160821
Strength: 4 Sets: 8/8 Dual DB Single-leg Deadlifts 10 DB Hanging Knee-tucks Rest 2:00 Metcon: 4 Rounds for time: Run 400m 18 DB/KB Suitcase Lunges (#22.5/15,x2) 15m Handstand walk *scale HS walk to 30 Shoulder-taps or 30m bear walk Endurance: For time: 150 Burpees