Monday - 030122
Strength: Romanian Deadlift 6-6-6-5-5 Metcon: 3 Rounds for time: Run 800m 25 Toes-to-bar 15 DB S2OH (#22.5/15,x2) Endurance: AMRAP in 40min of: 50 Double Unders 40 Situps 30 Pushups 20 Cal Row 10 Burpee Box Jump Overs
Sunday - 020122
Bodyweight Strength: 3 Sets: Max Strict Pullups 1:00 Handstand hold *rest as needed between sets Metcon: For time: 10 Burpees over the bar 30 Hang Power Snatch (#30/20) 60 Wallballs (#10/6) 30 Hang Power Snatch 10 Burpees over the bar
Saturday - 010122
Strength: Overhead Squat 2-2-2-2-2 Metcon: For time: 3 Rounds: 20m Handstand walk 22 DB Snatch (#22.5/15,x1) Rest 1min then: 3 Rounds: 20 DB Box Step-overs (#22.5/15,x2) 22 V-Ups *scale hs walk to 40 Shoulder taps or 40m Bear walk
Friday - 311221
Strength: Press 15min to find RM1 Metcon: In Pairs, 20min for max Cal Row/Bike: Partner 1: Row/Bike Partner 2: 2 Rounds: 3 Dual KB Cleans (#24/16,x2) 6 HSPU 9 Burpees *Switch roles every 2 Rounds Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Snatch with
Thursday - 301221
Strength: Back Squat 5-5-5 Metcon: 10 Rounds for time: 1 Rope Climb 3 Clean and Jerks (#60/40) 5 Ring Dips Endurance: For time: 1000-800-600-400-200m Row 20 Pushups 40 Walking Lunges steps 60 Situps
Wednesday - 291221
Strength: 5 Sets: 6 Weighted Pushups 30sec Weighted Plank after each set Metcon: AMRAP in 16min of: 12 KB Overhead Lunges (#24/16,x1) 12 KB Swings 12 Box Jump Overs Endurance: 10 Rounds for time: 20 Cal Row 10 Burpees 20 Plate Overhead Situps (#10/5) 10 Pushups 20
Tuesday - 281221
Strength: Power Clean 2-2-2-1-1-1 *Rest 2:00 Metcon: 3 Rounds for time: Run 400m 21 DB Thrusters (#22.5/15,x2) 50 Double Unders 12 C2B Pullups Endurance: In Pairs, AMRAP in 35min: 50 Wallballs (#10/6) 50 Cal Row 50 Situps 50 Cal Bike *one partner works while the
Monday - 271221
Strength: Weighted Pullups - 15min to build for an RM3 Metcon: For time: 35 Power Cleans (#40/30) 35 Burpees over the bar 35 Toes-to-bar 35 Cal Bike 35 HSPU Endurance: 5 Rounds for time: Run 800m 50 KB SDHP (#16/12) 35 Goblet Squats (#16/12) 20m Burpee broad
Sunday - 261221
Strength: Paused Front Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 12min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Pushups
Saturday - 151221
Strength: 20min build to an RM1 Clean and Jerk Metcon: For time: Run 800m 30 Medball Cleans (#10/6) 30 Box Jumps Run 400m 20 Medball Cleans (#10/6) 20 Box Jumps Run 200m 10 Medball Cleans (#10/6) 10 Box Jumps
Friday - 241221
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: For time: 50-40-30-20-10 Cal Row 1-2-3-4-5 Sandbag Cleans (#75/45) Skills: 1. HSPU (Strict/Kipping) 2. Ring Dips (Support/Strict/Kipping) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1 -Hang snatch below the knee+under the knee (70%) 1+1/2
Thursday - 231221
Strength: Push-Press (touch and go) 5-5-5-5-5 *rest 2:00 Metcon: For time: 15 Thrusters (#50/35) 30 Deadlifts (#50/35) 60 Burpees Over the bar 30 Deadlifts 15 Thrusters Endurance: EMOM for 36min: Minute 1: 16 KB Swings (#16/12) Minute 2: 12 Burpees Minute 3: 250/200m Row
Wednesday - 221221
Strength: Bulgarian Split Squat 8-8-6-6-6 Metcon: 4 Rounds for max reps: 1min Max Hang Power Cleans (#70/45) 1min Max Double Unders 1min Max Ring Dips 1min Max Situps 1min Rest Endurance: AMRAP in 40min of: 3 Wall Climbs 5 Burpees 7 Pushups 9 KB Swings (#16/12) 11 Jump
Tuesday - 211221
Strength: Hang Squat Snatch - 15min build for an RM2 or practice technique under light load Metcon: 4 Rounds For time: 15 Power Snatch (#35/20) 12-9-6-3 Ring Muscle-Ups Endurance: For time: 20-19-18...3-2-1 Wallballs (#10/6) Hollow Rocks Plate G2OH (#20/15)
Monday - 201221
Skill: Rope Climb Metcon: In Pairs, I-go-you-go 3 Rounds for time: 80 Wallballs (#10/6) 40 Toes-to-bar 10 Rope Climbs Endurance: AMRAP in 35min of: 200-300-400-500m... Row 20 Double KB Deadlifts (#16/12,x2) 50 Double Unders *Continue adding 100m Row each round *Change Row for Bike if needed (12-18-24cal.
Sunday - 191221
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 16min of: 10 S2OH (#52/35) 10 Front Rack Lunges (#52/35) 50 Double Unders