Saturday - 210821
Skill: 15min Handstand practice (hold/walk/balance/obstacles) Metcon: In Pairs, i-go-you-go: AMRAP in 22min: 9/6 Cal Assault Bike 5 Sandbag over shoulder (#75/45) 1 Legless Rope Climb
Friday - 200821
Strength: E2MOM for 20min: Power Clean + Hang Squat Clean + Front Squat + Push-Press (1+1+1+1) Metcon: For time: 75 Wallballs (#10/6) EMOM 5 Burpees into: 75 Burpees EMOM 5 Wallballs (#10/6) Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Thursday - 190821
Strength: Split Jerk 2-2-2-1-1-1 go heavy or practice technique (add reps) Metcon: 10 Rounds for time: Run 200m 10 Hang Power Cleans (#43/30) 10 V-Ups Endurance: AMRAP in 32min of: Row 500m 40 Air-Squats 30 Situps 20 Pushups 10 Burpees
Wednesday - 180821
Strength: Back Squat - 20min to find RM1 Metcon: AMRAP in 8min of: 5 Power Cleans (#85/52.5) 10 Pullups 15 Wallballs (#10/6) Endurance: 3 Rounds for reps: 2min Row for calories Rest 1min 2min Double-Unders Rest 1min 2min DB/KB Thrusters (#15/10,x2) Rest 1min 2min
Tuesday - 170821
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 16min of: 30 Double Unders 8 DB Hang Squat Cleans (#22.5/15,x1) 8 HSPU Endurance: 4 Rounds: 3min Row (cal) 3min Bike (cal) 3min max 10m Shuttle Runs w/Plate (#20/10kg) Rest 1min
Monday - 160821
Strength: 4 Sets: 8/8 Dual DB Single-leg Deadlifts 10 DB Hanging Knee-tucks Rest 2:00 Metcon: 4 Rounds for time: Run 400m 18 DB/KB Suitcase Lunges (#22.5/15,x2) 15m Handstand walk *scale HS walk to 30 Shoulder-taps or 30m bear walk Endurance: For time: 150 Burpees
Sunday - 150821
Strength: Overhead Squats 3-3-3-3-3 *pause for 3sec at the bottom of the last rep of each set Metcon: 5 Rounds: AMRAP in 3min: 3 Hang Power Snatch (#60/40) 6 Box Jump Overs 9 Pushups *rest 1min between amraps *start each amrap where you left off at the previous one
Saturday - 140821
Strength: Push-Jerks 3-3-3-3-3 Metcon: In Pairs, for time: 300 Double Unders 150 Pushups 75 Hang Squat Cleans (#60/40) *Split reps as you like *One Partner works while the other bearhug holds sandbag (#60/45), switch as needed *scale sandbag hold to dual front rack kb hold if needed
Friday - 130821
Strength: 3 Sets: 8 DB Arnold Press 30sec L-Sit (accumulate) *rest 2:00 Metcon: 5 Rounds for max reps: In 3:00 minutes, complete: 20 Russian KB Swings (#32/24) 10 Devil-Press (#22.5/15,x2) In remaining time, max calorie row *rest 1:00 between rounds Skills: Bar Muscle-up
Thursday - 120821
Strength: Power Clean 3-3-3-2-2-2 Metcon: For time: 90 Double Unders 70 Wallballs (#10/6) 50 Deadlifts (#70/45) 30 Burpees over the bar 10 Clean and Jerks Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 30sec Commando Plank 3 - 20 KB Swings (#16/12) 4 -
Wednesday - 110821
Strength: E2MOM for 14min: 1 Tempo Snatch Deadlift @5030 1 Snatch Pull 1 Power Snatch Metcon: 5 Rounds for time: 16 DB Hang Snatch (#22.5/15,x2) 32 Air-Squats 2 Rope Climbs Endurance: 4 Rounds for time: Run 400m 20 Burpee Box Jumps 20 KB Swings (#16/12) Row
Tuesday - 100821
Skill: Handstands practice for 15min (hold/walk/balance/obstacles) Metcon: 3 Rounds for time: Row 500/400m (Bike 24/18 cal) 21 HSPU 21 Toes-to-bar Endurance: AMRAP in 34min of the ladder: 5-10-15-20-25... Devil Press (#15/10,x2) 20 Situps 20 Jump Squats *keep adding 5 devilpress every round
Monday - 090821
Strength: 15min build up to a heavy 1-rep Hang Clean and Jerk Metcon: AMRAP in 15min of: 6 KB Thrusters (#24/16,x1) 9 Box Jump Overs 12 KB Swings Endurance: 10 Rounds for time: Run 200m 50 Double Unders 30sec Commando Plank 20 Wallballs (#10/6)
Sunday - 080821
Strength: Deadlift 5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#70/45) 3 Bar Muscle-ups 1-2-3-4-5-6-7-8-9-10 Burpees over the bar Mobility: Upper Body Weightlifting: -Hang clean + Squat clean (60%) 3+1/ 5 (70%) 3+1 /2 -Squat clean (80%) 1×6 (90%) 1×2 -Clean pull with pause under the
Saturday - 070821
Strength: Floor Press 5-5-4-3-3 AMRAP Pushups after each set Metcon: For time: Run 400m 21 Overhead Squats (#50/35) Run 400m 50 Toes-to-bar Run 400m 21 Squat Cleans Run 400m Competitors: A) 15min: HS walk Practice (obstacles) B) 15min: 3 Front Squat @80% ( X5) rest as needed btw sets C)
Friday - 060821
Strength: Weighted Dips 3-3-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders 12 Hang Clean and Jerks (#40/30) Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats