Sunday - 241021
Strength: 14min build up to a heavy load of: Power Clean + Push-Jerk (1+2) Metcon: 4 Rounds for time: Run 400m 24 KB Swings (#32/24) Row 500/400m 24 Wallballs (#10/6) Mobility: Lower Body
Saturday - 231021
Strength: Weighted Pullups 5-5-5-3-3 Metcon: In Pairs, i-go-you-go AMRAP in 18min of: 4 Deadlifts 3 Hang Power Cleans 2 Thrusters *Rx: #70/45
Friday - 221021
Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10 Burpee Ring Muscle-ups 20/16 Cal Bike 30 Power Snatch (#43/30) 20/16 Cal Bike 10 Burpee Ring Muscle-ups Weightlifting: -Snatch High Pull+Hang Snatch (60%) 3+1/3 (70%) 3+1/6 -Hang Snatch Under The Knee (60%) 2+1/
Thursday - 211021
Strength: 7 Sets for load: Clean Pull + Squat Clean (1+1) *rest 1:30 Metcon: AMRAP in 7min: 3 Squat Cleans (#80/50) 6 Strict Pullups 9 Pushups Rest 2min into: AMRAP in 7min: 9 Deadlifts (#80/50) 12 V-Ups 15/12 Cal Row Endurance: E7MOM for 35min: Run 800m
Wednesday - 201021
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Fight gone bad" 3 Rounds for max reps of: 1min Wallballs (#10/6) 1min Sumo deadlift high-pulls (#35/20) 1min Box Jumps 1min Push-Press (#35/20) 1min Row (calories) 1min Rest Endurance: For time: Run 1000m 80 KB Swings
Tuesday - 191021
Strength: E2MOM for 12min: 2 Snatch Push-Press + 2 Overhead Squats Metcon: AMRAP in 20min of: 30 Double Unders 12 KB Front Rack Lunges (#24/16,x2) 7 HSPU Endurance: For time: Run 800m 80 Wallballs (#10/6) Row 600m 60 V-Ups Run 400m 40m Burpee Broad Jumps Row 600m 60
Monday - 181021
Strength: Barbell Bent-Over Rows 8-6-4-4-4 Metcon: 7 Rounds for time: 3 Power Cleans (#80/50) 4 Burpees over the bar 12 Toes-to-bar 4 Burpees over the bar Endurance: AMRAP in 37min of: 500/400m Row 100 Double Unders 20 Kettlebell Swings (#16/12) 15 Burpee Box Jumps 20 Kettlebell Swings
Sunday - 171021
Strength: Split Jerk 2-2-2-2-2 *build to a heavy load or practice technique and add reps *rest 1:30 Metcon: 3 Rounds for time: Run 400m 20 DB Hang Clusters (#22.5/15,x1) 50 Situps Mobility: Upper Body
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