Thursday - 020622
Strength: Weighted Pullups 5-5-5-5-5 *Rest 2:00 Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 3-6-9-12... Front Squats (#60/40) 30 Double Unders Endurance: 10 Rounds for time: Run 200m 15 KB SDHP (#24/16) Row 300m 20 Situps
Wednesday - 010622
Strength: 12min build to a heavy 5-rep touch and go Hang Power Snatch Metcon: 4 Rounds for max reps: 4min Cap: 10 DB Thrusters (#22.5/15,x2) 10 Burpee Box Jumps AMRAP Knees-to-elbows on remaining time *Rest 1min between rounds Gymnastics: Skill- False Grip Ring Row/ Pull Up Strength-
Tuesday - 310522
Strength: E3MOM for 15min: 3 Tempo Front Squats @4040 1 Split Jerk Metcon: In Pairs, 5 Rounds for time: 40 Cal Row 20 KB Swings (#32/24) 20 Ring Dips *Split the work between partners Endurance: 5 Rounds for max reps: 1min Medball Deadlifts (#10/6) 1min Medball Situps 1min
Monday - 300522
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Split reps as you like (not the runs) *Rx: wear a 9/6kg vest Endurance: Same as WOD
Sunday - 290522
Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Devil-Press (#22.5/15,x1) Box Jumps Toes-to-bar Running WOD: Running WOD 25 min AMRAP: Run ⅓ of the of the hill at a fast pace, then jog down at an easy pace Run ⅔ of the hill at a fast pace, then jog
Saturday - 280522
Skill: 15min Handstands Practice (hold/walk/balance...) Metcon: 10 Rounds for time: 30 Double Unders 15 Wallballs (#10/6) 1 Rope Climb
Friday - 270522
Strength: EMOM for 12min: Even: 4 Floor Presses Odd: 4 Elevated Ring Rows (weighted) *same weight across Metcon: 2 Rounds for time: Row 750/600m 30 DB Snatch (#22.5/15) 10 Ring Muscle-ups Weightlifting: -Hang clean 60% 3×8 -Clean with pause under the knee 60% 3×8 -Clean
Thursday - 260522
Strength: 5 Sets: 5 Barbell Bent-over Rows 20sec Sandbag bearhug hold (AHAP) Rest 2:00 Metcon: AMRAP in 12min of: 4 Power Cleans (#70/45) 8 HSPU 12 V-Ups Endurance: 3 Rounds for max reps: 2:30 max Cal Row 2:30 max Wallballs (#10/6) 2:30 max Cal
Wednesday - 250522
Strength: E2MOM for 8 sets (16min): Front Squat + Thruster (3+1) Metcon: For time: 15 Pullups 30 Hang Power Cleans (#43/30) 15 Pullups 30/24 Cal Bike 15 Pullups 30 Front Rack Lunges (#43/30) 15 Pullups 30 Burpees over the bar Gymnastics: Skill- Butterfly Pull Up Strength-20 Min
Tuesday - 240522
Strength: Overhead Squat 5-5-5-5-5 rest 2:00 Metcon: For time: 50-40-30-20-10 KB Swings (#24/16) Pushups Endurance: AMRAP in 40min of: 5 Pike Pushups 10 Burpees 15 Jump Squats 20 Lunges 25 Situps 30 Mountain Climbers 35 Cal Row (or 26 Bike)
Monday - 230522
Strength: Paused Push-Jerks 2-2-2-2-2-2 *pause for 3sec at the dip Metcon: 3 Set for max reps (DUs): 5min AMRAP: 5-4-3-2-1 Deadlifts (#100/70) Box Jumps Max Double Unders on remaining time Endurance: For time: Run 800m 50 Cal Bike 60 Pushups 70 KB Swings (#16/12) 80 Wallballs (#10/6)
Sunday - 220522
Strength: 15min build load for the complex: Power Clean + Hang Squat Clean + Front Squat (1+1+1) Metcon: AMRAP in 15min of the ladder: 3-6-9-12... etc +3 Thrusters (#43/30) Burpees over the bar Ring Dips
Saturday - 210522
Strength: E2MOM for 12min: Weighted Pullups 5-5-5-3-2-1 Metcon: 3 Rounds for time: Row 40/30 Cal 30 Toes-to-bar 30 Wallballs (#10/6)
Friday - 200522
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 10 Box Jumps 15m Handstand Walk (or 30m bear walk)
Thursday - 190522
Strength: E3MOM for 15min: 10 Dual DB Cossack Squats (5/5) 10 Diamond Pushups Metcon: For time: 100 Box Jumps (benches) 50 DB Snatch (#22.5/15,x1) 125 Situps 50 DB Hang Power Cleans (#22.5/15,x1) 150 Double Unders
Wednesday - 180522
Core Strength: 5 Sets: 6/6 Dual DB Single-leg Deadlifts 30sec Dual DB Overhead Carry (walk around, ahap) 15-30sec L-Sit (on dbs/benches) *Rest 2:00 Metcon: AMRAP in 15min of: 30 Double Unders 15 Jacksons 8 DB Clusters (#22.5/15,x1)