Saturday - 131121
Strength: 5 Sets: 10 Bulgarian Split Squats (5/5) 20 Hollow Rocks Metcon: AMRAP in 12min of: 6 Burpee Pullups 10 Dual KB Hang Power Cleans (#24/16,x2) 20m Dual KB Front Rack Carry
Friday - 121121
Strength: Weighted Pushups 10-10-10 Metcon: AMRAP in 20min of: 10 Shoulder to overhead (#50/35) 50 Double unders 10 Deadlifts (#50/35) 15/10 Cal Bike Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1
Thursday - 111121
Strength: 15min build to an RM1 Power Clean Metcon: 10 Rounds for time: 1 Power Clean (#100/60) 8 Toes-to-bar 20 Air-Squats Endurance: 5 Rounds for time: 30 Cal Bike 30 Wallballs (#10/6) 30 Situps 30 Pushups 30 KB SDHP (#16/12)
Wednesday - 101121
Strength: Weighted Dips (bars/boxes) 5-5-5-5-5 Metcon: For time: Row 500/400m 27 Front Squats (#50/35) 21 Burpees over bar 15 C2B Pullups 9 Push-Press (#50/35) 15 C2B Pullups 21 Burpees over bar 27 Front Squats Row 500/400m Endurance: EMOM for 40min: 1. 30 DU + 10 KB
Tuesday - 091121
Strength: Paused Overhead Squats 3-3-3-3-3 *4sec pause at the bottom of each rep Metcon: For time: 50-40-30-20-10 Situps 15 DB Hang Clean and Jerks (#22.5/15,x2) Endurance: 10 Rounds for time: 200m Run w/plate (#20/15) 15 Plate G2OH 12 Plate Russian Twists 9 Burpees on plate
Monday - 081121
Strength: Thrusters 3-3-2-2-1-1 Metcon: 7 rounds for time of: 3 Strict HSPU 6 Hang Squat Cleans (#60/40) 12 KB Swings (#24/16) 24 Double Unders Endurance: 2 Rounds for max reps (32min running clock): 4min cap: Run 400m Max Burpees over DB on reamining time 4min cap: Run 400m
Sunday - 071121
Strength: 12min build up to a heavy set of 5 reps of Hang Muscle Cleans Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 30 Pushups 3 Rope Climbs Mobility: Lower Body
Saturday - 061121
Strength: Deadlift 4-4-4 Metcon: In Pairs, AMRAP in 25min: 100 Double Unders 25 Overhead Squats (#43/30) 100 Double Unders 25 Toes to Bar *Split reps between partners as you like, one works at a time
Friday - 051121
Strength: Front Rack Barbell Lunges 8-8-8-8-8 (4/4) *rest 1:30 Metcon: 2 Rounds for time: 8 Bar Muscle-ups 16 Deadlifts (#100/70) 24 DB S2OH (#22.5/15,x2) 32/24 Cal Bike Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb Weightlifting: -Snatch High
Thursday - 041121
Strength: Weighted Chinups 3-3-2-2-2 Metcon: 3 Rounds for time: Run 200m 15 HSPU Run 200m 30 Russian KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 30 DB Russian Twists (#15/10,x1) 50 Air-Squats 30 DB Snatch (#15/10,x1)
Wednesday - 031121
Strength: E2MOM for 12min: Hang Squat Snatch 2-2-2-1-1-1 Metcon: AMRAP in 15min of: 5 Power Snatch (#50/35) 8 Toes-to-bar 20 Lateral hops over bar Endurance: AMRAP in 40min of: Run 400m Row 500/400m Bike 30/21 Cal 100 Double Unders 50 Situps 25 Burpees
Tuesday - 021121
Strength: 4 Sets: 5 Barbell Bent-over Rows Max unbroken strict pullups (weightless) Rest 2:00 Metcon: For time: Run 200m w/DB 30 DB Snatch Run 200m w/DB 30 DB Thrusters Run 200m w/DB 30 DB Devil-Press Run 200m w/DB 30 DB Overhead Lunges *Rx: #22.5/
Monday - 011121
Strength: 15min build load for the complex: Push-Press + Jerk (1+2) *Pause for 3sec at the bottom of the dip before completing each rep Metcon: For time: 50-40-30-20-10 Double Unders 10 Overhead Squats (#60/40) Endurance: For time: Run 400m 50 Burpees 75 KB SDHP (#16/12) 100 Wallballs (#10/
Sunday - 311021
Strength: Back Squat 15min build to an RM4 Metcon: For max reps: AMRAP in 4min: 3 Power Cleans (#70/45) 3 Wall Walks Rest 1min AMRAP in 4min: 3 Power Cleans (#70/45) 3 Rope Climbs Rest 1min AMRAP in 4min: 3 Power Cleans (#70/45) 3 Strict Ring Dips
Saturday - 301021
Strength: 20min build up to a heavy 1-rep Clean and Jerk Metcon: "Tabata Something Else" On a running clock for 16min: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air-Squats
Friday - 291021
Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 Hang Squat Cleans (#60/40) 15 Box Jumps 20 Pullups 25 ABmat Situps Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: -Split Jerk position Push Press light weight 8×5 -Split Jerk (60%) 3×2 (70%) 6×2