Sunday - 070221
Strength: Tempo Weighted Pushups @3333 5-4-4-3-3-3 10 Hollow Rocks + 10 Superman rocks after each set Metcon: 6 Rounds for max reps: 2:30min AMRAP: 8 Hang Power Cleans 8 Hang Squat Cleans 8 Thrusters *Rest 1min between amraps
Saturday - 060221
Strength: 3 Sets: 10/10 Weighted Cossack Squats 20 X-Ups 30sec Commando Plank Metcon: For time: 50 HSPU 75 Sumo Deadlift High Pulls 100 Goblet Squats *E2MOM - 8 Burpees *Split reps as you like
Friday - 050221
Strength: E2MOM for 12min (6sets): 6/6 Single-arm Strict Press Max time Handstand hold in remaining of the 2min Metcon: With a single DB/KB/Plate AMRAP in 24min of: 12 Deadlifts 12 Power Cleans 12 Thrusters 12 G2OH 12 Weighted Situps 12 Burpees
Thursday - 040221
Strength: 4 Sets: 12/12 Single-arm Bentover Rows 12/12 Single-arm Overhead Squats (scale to overhead splitsquats/lunges if needed) AMRAP Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 10-20-30-40... Double Unders Situps Mountain Climbers
Wednesday - 030221
Strength: 5 Sets: 10-20 Weighted Jacksons 1min Plank 1min Rest Metcon: 6 Rounds: 2:30m AMRAP- 10 DB/KB Snatch 5/5 Single-leg Deadlifts 5 Burpees over DB/KB *Rest 1min between AMRAPS
Tuesday - 020221
Strength: 6 Sets: 6/6 Single-leg Hip Thrusts (weighted) @1331 tempo Metcon: For time: 20-18-16-14-12-10-8-6-4-2 Single-arm DB/KB S2OH Jump Squats Russian Twists
Monday - 010221
Core Strength: 5 Sets: 7/7 Single-leg Good Mornings 20sec Hollow Hold 10/10sec Side Plank Metcon: 7 Rounds for time: 30 Mountain Climbers 21 Pushups 7 Roll-ups
Sunday - 310121
Strength: 5 Sets for load: 8/8 Weighted Step-ups 8 Weighted Pushups Metcon: 5 Rounds for max reps: 3min AMRAP: 6/6 Single-arm SDHP 8 Jumping Lunges 10 Situps *1min rest between amraps
Saturday - 300121
Metcon: AMRAP in 40min of: 3 Inch Worms 6 Pushup Burpees 9 Goblet Thrusters 12 Overhead Lunges 15 Situps 18 KB/DB Swings 21 Jumping Jacks
Friday - 290121
Skill: Tabata: Shoulder taps + Hollow Hold (alternate) Metcon: 10 Rounds for time: 9 V-Ups 7/7 DB/KB Single-leg Deadlifts 5 HSPU 1-2-3-4-5-6-7-8-9-10 Burpees over DB/KB
Thursday - 280121
Strength: 5 Sets: 10/10 Single-arm Front Squats 10/10 Single-arm Sotts Press *Rest 1:30 Metcon: 3 Rounds for time: 15 Burpees 25 Goblet Squats 35 Shoulder taps 45 Pushups
Wednesday - 270121
Skill: Pistol Squat practice progressions or work to a weighted set of 5/5 Metcon: For time: 100 Air-Squats 90 Situps 80 Alternating Lunges 70 Burpees 60sec Plank 50 Mountain Climbers 40 Pushups 30 Hollow Rocks 20 Jump Squats 10 HSPU/Pike Pushups
Tuesday - 260121
Strength: Tempo Pike Pushups @5050 5-5-5-5-5 *elevate feet for increased difficulty Metcon: For time: 100-90-80....10 Double Unders 12 Single-arm Clean and Press
Monday - 250121
Strength: 4 Sets: 7/7 Single-leg Good Mornings 7 Strict HSPU 20sec Handstand Hold Metcon: For time: 80 Thrusters 100 Power Cleans 120 Swings *Split reps as you like
Sunday - 240121
Strength: 4 Sets: 15/15 Single-arm Bentover Rows 20 Superman Rocks Metcon: For max reps: AMRAP 7min: 20 Jump Squats 10 Single-arm Clusters (5/5) AMRAP 7min: 20 Clapping Pushups 10 Single-arm Clusters AMRAP 7min: 20 Weighted Situps 10 Single-arm Clusters
Saturday - 230121
Strength: Tempo Weighted Squats @7370 6-6-6-6-6-6 Rest 1:30 Metcon: For time: 30-24-18-12-6 Power Cleans Shoulder taps V-Ups