Saturday - 161021
Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 5 Rope Climbs 30 DB Thrusters (#22.5/15,x2) 30 Hang Power Cleans (#50/35) 30 Ring Dips 30 Toes-to-bar 30 Box Jump Overs 5 Rope Climbs
Friday - 151021
Strength: Power Clean 12min build to a heavy set of 5 reps (touch and go) Metcon: 3 Rounds for max reps: 5min cap: 200m DB Farmer Carry (#22.5/15,x2) Then, on remaining time AMRAP of: 10 Deficit Pushups (hands on dbs) 10 DB Front Squats *Rest 2min between
Thursday - 141021
Strength: E2.5MOM for 15min: Snatch Pull + Paused Hang Snatch (1+1) *pause for 3sec at knee height before completing the lift Metcon: For time: 21-15-9 Toes-to-bar Deadlifts (#100/70) Cal Bike Endurance: In Pairs, i-go-you-go AMRAP in 36min of: 15 Situps 12 DB Thrusters (#15/10,x2) 9 Burpees
Wednesday - 131021
Strength: Push-Press - 15min build to an RM2 Metcon: For time (20min cap): 150 Wallballs (#10/6) 300 Double Unders 30 Ring Muscle-ups *split reps as you like Endurance: For time: 50 Plate G2OH (#20/15) Run 800m 100 Air-Squats Run 400m 200 Abmat Situps Row 500m 100 Pushups Row
Tuesday - 121021
Strength: Back Squat 3-3-3-3-3 *3sec pause at the bottom of the first rep of each set Metcon: AMRAP in 16min of the ladder: 5-10-15-20-25...+5 Hang Clean and Jerks (#40/30) 10 Burpee Box Jump Overs Endurance: 6 Sets for max reps: 1min DB Devil-Press (#15/10,x1) 1min X-Ups
Monday - 111021
Skill: Pistol Squat Metcon: AMRAP in 20min of: 8 Strict HSPU 20 Pistols 40 Double Unders Endurance: For time: Run 1600m 100 KB Swings (#16/12) 150 Air-Squats 200 Situps Run 1600m
Sunday - 101021
Strength: 5 Sets for load of the complex: 3 High Hang Squat Cleans 2 Hang Squat Cleans 1 Squat Clean *Rest 2:00 Metcon: For time: Run 400m 30 C2B Pullups 10 Overhead Squats (#50/35) 20 C2B Pullups 20 Overhead Squats 10 C2B Pullups 30 Overhead Squats Run 400m
Saturday - 091021
Strength: Weighted Chinups 4-4-4-4-4 Metcon: 6 Rounds for time: 3 Power Cleans (#70/45) 6 Front Rack Lunges (#70/45) 9 Toes-to-bar
Friday - 081021
Strength: Bulgarian Split Squat 6-6-4-4-4 (each leg) *rest 2:00 Metcon: In Pairs, 2 Rounds for time: 400m Sandbag Carry (#75/45) 50 Wallballs (#10/6) 40 Burpees Over Sandbag 30 HSPU *Split work as you like, only one works at a time Skills: 1. Double Unders 2. Kipping/Butterfly
Thursday - 071021
Strength: Deadlift - 16min to build up for an RM2 Metcon: For time: 100 Power Snatches (#35/20) *EMOM - 12 Air-Squats Endurance: "Loredo" 6 Rounds for time: 24 Air-Squats 24 Pushups 24 Walking Lunges 400m Run
Wednesday - 061021
Strength: Split Jerk 2-2-2-2-2 *rest 2:00 Metcon: For time: 30 Hang Power Cleans (#70/45) 60 DB Box Step-ups (#22.5/15,x2) 90 V-Ups Endurance: EMOM for 35min: 1 - 40 Double Unders 2 - 20 Cal Row 3 - 12 Burpees 4 - 20 Plate Overhead Lunges
Tuesday - 051021
Strength: Tempo Weighted Pushups @50X5 5-5-5-4-4 Metcon: 3 Rounds for time: Run 400m 40 Russian KB Swings (#32/24) 4 Rope Climbs Endurance: For time: 400 Double Unders 200 Cal Row 100 Cal Bike *E3MOM - Run 400m *Rx - Wear a 10/6kg vest
Monday - 040921
Strength: Paused Power Cleans 2-2-2-2-2-2 *pause for 3sec at knee height Metcon: AMRAP in 15min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Box Jumps HSPU Endurance: In Pairs, i-go-you-go (40min cap) 100 Rounds for time: 4 Burpees 3 Pushups 2 Jumping Lunges 1 Jump Squat
Sunday - 031021
Strength: E3MOM for 15min: 2 Front Squats + 2 Push-Press + 1 Push-Jerk Metcon: "Jackie" For time: Row 1000m 50 Thrusters 30 Pullups Mobility: Upper Body
Saturday - 021021
Strength: 5 Sets: 3 Heavy Thrusters (from the floor) 20sec Sandbag Carry *Rest 1:30 Metcon: AMRAP in 20min of: 14 Ring Dips 28/21 Cal Row 14 Hang Power Snatches (#35/20)
Friday - 011021
Strength: Tempo Overhead Squat @22X1 5-5-5-5 *rest 1:30 Metcon: For time: 3 Rounds of: 50 Double Unders 10 Clean and Jerks (#60/40) Streight into: 5 Rounds of: 10 Bar Facing Burpees 15 Deadlifts (#60/40) Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb