Thursday - 021221
Strength: Barbell Bent-over Rows 5-5-4-4-3-3 Metcon: AMRAP in 15min of: 3 Hang Power Snatch (#40/30) 6 Overhead Squats 9 Strict T2B Endurance: AMRAP in 40min of: 5 V-Ups 4 Air-Squats 3 Pushups 2 Burpees 1 Wall Climb
Wednesday - 011221
Strength: Press 5-5-5-5-5 20m Dual KB Overhead Carry after each set (AHAP) rest 2:00 Metcon: 8 Rounds for time: 35 Double Unders 10 Deadlifts (#60/40) 8 C2B Pullups Endurance: 2 Rounds for time: Row 1000m 60 Box Step-ups w/plate (#20/15) 60 Pushups Run 800m 60 Plate
Tuesday - 301121
Strength: E3MOM for 18min (6sets): Clean Pull + Squat Clean + Front Squat (1+1+2) Metcon: For time: Run 200m 15 Thrusters (#60/40) Run 200m 12 Thrusters Run 200m 9 Thrusters Run 200m 6 Thrusters Run 200m 3 Thrusters Endurance: For time: 175 Situps 150 Air-Squats 125 Mountain Climbers 100
Monday - 291121
Strength: 5-4-3-2-1 Overhead Squat 1-2-3-4-5sec pause at the bottom of each rep *rest 2:00 Metcon: AMRAP in 14min of: 7 Power Cleans (#60/40) 7 Ring Dips 7 Burpees over the bar Endurance: 5 Rounds for time: Run 800m 42 KB Swings (#16/12) 24 Medball Cleans (#10/6)
Sunday - 281121
Strength: Good Morning 8-8-8-8 Metcon: In Pairs, for max reps: 10 Sets i-go-you-go (5 each) 2min AMRAP: 12/8 Cal Bike (or 15/12 Row) 14 Dual DB Front Rack Lunges (#22.5/15,x2) Max Strict Pullups *score is the total number of pullups accumulated Mobility: Upper Body
Saturday - 271121
Strength: Weighted Ring Dips 5-5-5 Metcon: In Pairs, AMRAP in 24min of: 10 Sandbag Cleans (#75/45) 20 Sandbag Squats 30 Box Jumps 40 Pushups 50 KB Swings (#24/16) *Split reps between partners. One works, one rests
Friday - 261121
Strength: 20min build to a heavy 1-rep Snatch or practice technique under light load Metcon: 3 Rounds for time: 30 Plate G2OH (#20/15) 7 Ring Muscle-ups Run 400m Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Muscle snatch from hang 15/20 kg bar 8×3 -Hang snatch
Thursday - 251121
Strength: Front Squat 4-4-3-3-2-2 Metcon: "Betty" 5 Rounds for time: 12 Push-Press (#60/40) 20 Box Jumps Endurance: For time: 100 KB SDHP (#16/12) 25 Burpees 100 KB Overhead Lunges 25 Burpees 100 Wallballs (#10/6) 25 Burpees 100 Pushups 25 Burpees
Wednesday - 241121
Skill: Rope Climb Metcon: For time: 60 Medball Cleans (#10/6) 30 KB Swings (#32/24) 15 Thrusters (#60/40) 30 HSPU 60 Situps *Any time you break a set, perform 5 Burpees before continuing Endurance: AMRAP in 30min of: 6 Burpees 10 Ring Rows 12 DB Floor Press (#15/
Tuesday - 231121
Strength: 15min build up for a heavy load of Power Clean + Push-Press (1+1) Metcon: AMRAP in 15min of: 40 Double Unders 1-2-3-4... Squat Cleans (#80/50) Endurance: In Pairs for time: 300 Pushups 400 Air-Squats 500 Situps Row 3000m *Split reps as you like, 1 work/1 rest
Monday - 221121
Strength: Press 12min to find RM3 Metcon: For time: Run 200m 50 DB Snatch (#22.5/15) Run 200m 40 Wallballs (#10/6) Run 200m 30 HSPU Run 200m 20 DB Overhead Lunges Run 200m 10 Burpees Endurance: AMRAP in 38min of: Run 400m 30 Plate G2OH (#20/15) 30
Sunday - 211121
Strength: Deadlift 3-3-3-2-2 *rest 2:30 Metcon: 7 Rounds for time: 3 Bar Muscle-ups 10 Box Jump Overs 5 Overhead Squats (#60/40) Mobility: Lower Body
Saturday - 201121
Strength: Back Squat 10-10-10 Metcon: For time: 60 Toes-to-bar (10min cap) *E2MOM - 8 Devil Press (#15/10,x2) rest until 12:00 50 Strict Pullups (10min cap) *E2MOM - 8 Devil Press (#15/10,x2) **Start each part with the devil press
Friday - 191121
Strength: 15min build up load for the complex: Power Snatch + Overhead Squats (1+2) Metcon: For max reps: 6min Cap: Row 800m (or 48cal Bike), Then max rep squat clean and jerks (#60/40) 1 minute rest 6min Cap: Row 800m then max rep power snatches (#60/40) 1 minute
Thursday - 181121
Strength: 15min build up load for the complex: Clean Pull + Hang Squat Clean + Front Squat (2+1+1) Metcon: 3 Rounds for time: Row 500/400m 20 DB Burpee Box Step-overs (#22.5/15,x2) 15 HSPU Endurance: 6 Rounds for time: Run 400m 20m Burpee Broad Jumps 20m Bear
Wednesday - 171121
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: AMRAP in 16min of: 50 Double Unders 12 Hang Power Cleans (#60/40) 20 Pushups Endurance: AMRAP in 35min of: 15 V-Ups 30 DB Snatches (#15/10,x1) 20 Wallballs (#10/6) 30 Cal Row 15 Hand Release Push Ups