Thursday - 300921
Strength: Press 5-5-3-3-1-1 Metcon: For time: 27-21-15-9-3 reps of: Wallballs (#10/6) Hang Power Cleans (#50/35) Pushups Endurance: 5 Rounds for time: 30/21 Cal Bike 20 Box Jump Overs 30 KB SDHP (#24/16)
Wednesday - 290921
Skill: 15min Handstands Practice (hold/walk/balance/obstacles) Metcon: For time: 2 Rounds: Run 400m 10 Thrusters (#60/40) 15 Burpees over the bar 2 Rounds: Row 500/400m 10 Power Cleans (#60/40) 15 Toes-to-bar Endurance: EMOM for 36min of: 1 - Wallballs (#10/6) 2 - Box Jumps
Tuesday - 280921
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 12min of: 3 Strict Pullups 6 Strict HSPU 9 DB Hang Power Cleans (#22.5/15,x2)
Monday - 270921
Strength: 4 Sets: 6 Romanian Deadlifts 20sec Hollow Hold Metcon: For time: 27-21-15-9-3 DB Snatch (#22.5/15,x1) 30 Situps 2 Rope Climbs Endurance: In teams of 2 (i-go-you-go): 50-40-30-20-10 Pushups Air-Squats Situps Into: 25-20-15-10-5 Burpees Jumping Lunges V-Ups
Sunday - 260921
Strength: Weighted Pullups 5-5-5 Metcon: "Kelly" 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/6) Mobility: Lower Body Weightlifting: Overhead squat with 4 pauses 20/15 kg bar 6×1 Squat Snatch with 3 pauses (Light weight) 6×3 Thruster 8×1(Increase weight)
Saturday - 250921
Strength: E2MOM for 10min: 1 Power Snatch + 2 Overhead Squats *3sec pause in the bottom of the ohs Metcon: 5 Rounds for time: 60 Double Unders 15 Dual KB Front Squats (#24/16,x2) 5 Burpee Bar Muscle-ups
Friday - 240921
Strength: 15min build to a heavy 1-rep Hang Clean and Jerk Metcon: 7 Rounds for max reps: 1min at each station: Row for Calories Russian KB Swings (#32/24) Medball Cleans (#10/6) Rest 1 Minute Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Thursday - 230921
Strength: EMOM for 12min: Even: 3 Heavy Power Cleans Odd: Max Strict Deficit HSPU Metcon: AMRAP in 12min of: 1 Rope Climb 4 Devil-Press (#22.5/15, x1) 8 DB Overhead Reversed Lunges (#22.5/15, x1) Endurance: AMRAP in 40min of: Run 800m 70 Double Unders 60 Situps 50
Wednesday - 220921
Bodyweight Strength: 5 Sets: Max Strict Ring Dips 20sec Hanging L-Sit *rest 2:00 Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10 Deadlifts (#100/70) *Every 2:30 do 50 Double Unders Endurance: In Pairs for time: Bike 400 Cal *Partner 1 on the Bike *Partner 2 does: 15 Box
Tuesday - 210921
Strength: 12min build heavy load for: 3 Tempo Front Squats @3030 1 Thruster (no tempo) Metcon: In Pairs for time: Run 1600m (together) Row 2000m 100 Pullups 20 Wall Walks 10 Sandbag cleans (#75/45) *finish in any order, one works one rest Endurance: AMRAP in 34min of the ladder:
Monday - 200921
Strength: 7 Sets for load: Power Clean + Hang Power Clean (1+1) Metcon: AMRAP in 15min of: 5 S2OH (#60/40) 10 Box Jumps 15 Toes-to-bar Endurance: AMRAP in 30min of: Max Calorie Row/Bike E2MOM do: 15 Wallballs + 15 Russian KBS (#24/16)
Sunday - 190921
Strength: E3MOM for 15min: 2 Push Jerks + 1 Split Jerk Metcon: 3 Rounds of 5min AMRAP: 10 DB Snatch (#22.5/15,x1) 5 Bar Muscle-ups 10 DB Overhead Lunges 5 Lateral burpees over the DB Rest 3:00 between rounds Movility: Upper Body Weightlifting: Overhead squat with 4 pauses
Saturday - 180921
Skill/Bodyweight Strength: 3 Sets: Max Unbroken Kipping/Butterfly Pullups *rest as needed between sets. *practice technique or scale as needed Metcon: "D.T" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans 6 Push Jerks
Friday - 170921
Strength: Deadlift 5-5-5 Metcon: 3 Rounds for time: Run 400m 11 Toes-to-bar 22 KB Overhead Lunges (#24/16,x1) 33 Pushups Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Wednesday - 150921
Metcon: For time: 100 Thrusters (#40/30) 100 Burpees 100 Box Jumps 100 Cal Bike *E4MOM - Run 200m *Rx: Wear a 10/6kg Vest *Complete all reps in any order/split you like *Scale reps as needed *סליחה
Tuesday - 140921
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 2 Rounds for time: 400m Run 40 Burpees 400m Run 40 Air-Squats 400m Run 40 Situps 400m Run 40 Air-Squats 400m Run 40 Burpees