Saturday - 110921
Strength: 15min build up load for a "Bear Complex״: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press Metcon: For time: 10 Ring Muscle-ups 100 Air-Squats 10 Ring Muscle-ups 100 Cal Row
Friday - 100921
Strength: Every 1:30 for 15min (10 sets): Snatch Balance + Overhead Squat (1+1) Metcon: For time: Row 1000m 50 Dual KB Front Rack Lunges (#24/16,x2) 30 HSPU Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Thursday - 090921
Strength: 4 Sets: Max Strict C2B Pullups 20sec Hanging L-Sit hold *rest 2:00 Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 3 Sandbag Cleans (#75/45) 6 DB Step-ups (#22.5/15,x2) 9 Toes-to-bar *Partner 1 works while the other holds a plate overhead (#20/15). Switch after
Wednesday - 080921
Strength: 15min build up to a heavy set of the complex: 1 Snatch Pull 1 Hang Snatch High Pull 1 Snatch (3sec pause at bottom) Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back Extensions 50 Situps Endurance: AMRAP in 35min: 40 Wallballs (#10/6) 30 V-Ups
Tuesday - 070921
Strength: Sumo-Deadlift - 15min build for an RM3 Metcon: For time: 15-12-9 Hang Squat Cleans (#50/35) C2B Pullups into: 9-12-15 Thrusters (#50/35) Ring Dips Endurance: AMRAP in 33min of: 21 Goblet Squats (#16/12) 18 Weighted Box Step Ups 15 KB Swings 12 Single Arm KB Thruster (6/
Monday - 060921
Strength: Back Squat 4-4-4-3-3 Metcon: AMRAP in 16min of: 8 Toes-to-bar 7 Box Jumps 6 Burpees over the bar 5 S2OH (#60/40) Endurance: EMOM for 35min: 1 - 12/8 Cal Bike 2 - 16/12 Cal Row 3 - 50 Double Unders 4 - AMRAP 8.5m Shuttle
Sunday - 050921
Strength: Hang Power Snatch 2-2-2-1-1-1 Build to a heavy load or practice technique Metcon: For time: Run 800m 15 Hang Power Snatch (#60/40) 200 Double Unders 15 Hang Power Snatch Run 800m Mobility: Upper Body Weightlifting: -Hang Snatch (60%) 3×8 -Hang Snatch under the knee (60%) 2×6
Saturday - 040921
Strength: Push-Press 3-3-3-3-3-3 *Pause for 3sec at the "dip" on the first rep of each set Metcon: 8 Rounds for time: Run 200m 6 HSPU 4 Front Squats (#70/45)
Friday - 030921
Strength: Elevated Ring Rows 5-5-5-5-5 *add weight (plates) every set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Toes-to-bar Assault Bike (calories) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Thursday - 020921
Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 10 Rounds for time: 3 Bar Muscle-ups 5 Hang Power Cleans (#70/40) 7 Wallballs (#10/6) Endurance: In Pairs, i-go-you-go: AMRAP in 32min of: 15 Air Squats 12 Situps 9 Burpees 6 Pushups 3 Wall Walks *partner 1 works while partner 2 does max
Wednesday - 010921
Strength: Front Squat - 15min build to an RM3 Metcon: AMRAP in 15min of: 4 Strict Pullups 8 Deficit Pushups (#20/10 plates) 12 Pistols (scale to jump squats) Endurance: AMRAP in 35min: 50 Wallballs (#10/6) 40 Box Jumps 30 KB Swings (#16/12) 20 Burpees 800m Run
Tuesday - 310821
Strength: 7 Sets: 2 Power Cleans (touch and go) *rest 1:30 Metcon: 3 Rounds for time: Row 500/400m 21 Abmat Situps 12 Overhead Squats (#43/30) 3 Rope Climbs Endurance: 5 Rounds for time: Run 400m 20 Burpees Run 400m 40 Air-Squats
Monday - 300821
Strength: Weighted Chinups 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 3 Dual DB/KB Thrusters (#22.5/15,x2) 60 Double Unders 6 Dual DB/KB Thrusters 60 Double Unders 9 Dual DB/KB Thrusters 60 Double Unders *keep adding 3 thrusters every round Endurance: AMRAP in 30min of the ladder:
Sunday - 290821
Strength: BTN Reversed Lunges 10-10-10 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 KB Clean and Press (#16/12, alternating) 25 Pullups Mobility: Lower Body Weightlifting: -Split jerk Jerk Warm up exercises + drills, moving into
Saturday - 280821
Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: In Pairs for time: 120 Deadlifts (#70/45) 30 Box Jump Overs 80 Hang Power Cleans (#70/45) 30 Box Jump Overs 60 Shoulder to overhead (#70/45) 30 Box Jump Overs *split reps as you like, one works at a time
Friday - 270821
Strength: Every 1:30 for 15min (10 sets) 1 Snatch Pull 1 Snatch 1 Hang Snatch Metcon: 6 Rounds for time: 12 Medball Cleans (#10/6) 10 Toes-to-bar 8 HSPU Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb