Friday - 201120
Strength: Tempo Weighted Squats (AHAP) 5-5-5-5-5-5 @7370 Metcon: 3 Rounds for time: 75 Double Unders 40 Pushups 20 Burpee Step-ups (weighted)
Thursday - 191120
Strength: 6 Sets of 20sec work, 40sec rest: Max Renegade Rows Metcon: AMRAP in 25min of: 30 Situps 15 Devil Press 30 Back extensions
Wednesday - 181120
Strength: 6 Sets: 8/8 Single-leg Romanian Deadlifts 20-30sec Handstand hold Metcon: AMRAP in 20min of: 20 Power Cleans 20 Goblet Squats 20 Curl and Press 40 Burpees 20 Curl and Press 20 Goblet Squats 20 Power Cleans Endurance: AMRAP in 31min: 3 Wall Climbs 12 Jacksons 21 Swings 30
Tuesday - 171120
Strength: 6 Sets: 6 Strict HSPU 12/12 Single-arm Bentover Rows *Rest 1:30 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 4 Devil-Presses 8 Overhead Lunges 12 Tuck-ups
Monday - 161120
Strength: Weighted Pushups 8-6-6-6-4 *pause for 3sec at the top of each rep Metcon: For time: 10 Hollow Rocks 10 S2OH 1-2-3-4-5-6-7-8-9-10 Burpee broad jumps Endurance: 10 Rounds for time: 10 Burpees 14 Jumping Lunges 18 Russian Twists 22 Swings
Sunday - 151120
Strength: Weighted Good Mornings 15-12-10-8-6 20sec Hollow Hold after each set Metcon: AMRAP in 16min of: 12 Thrusters 60 Mountain Climbers 12 Thrusters 30 Commando Planks
Saturday - 141120
Skill: Tabata: Handstand hold + L-Sit hold (alternate) Metcon: AMRAP in 25min of: 3 Wall Climbs 12 Shoulder taps 20 Single-leg Deadlifts 35 Situps
Friday - 131120
Strength: 5 Sets: 10/10 Single-arm Front Squats 10/10 Single-arm Sotts Press *Rest 1:30 Metcon: For time: 66 Swings 55 Weighted Situps 44 Diamond Pushups 33 Burpees over object 22 Weighted Step-ups
Thursday - 121120
Strength: E3MOM for 15min: 5/5 Tempo Pistols (weighted) @60X0 :45sec max Commando Planks Metcon: AMRAP in 18min of: 12 Hang Squat Cleans 12 HSPU 42 Double Unders / Mountain Climbers
Wednesday - 111120
Strength: 3 Supersets: 15/15 Single-arm Bent-over Rows 15/15 Single-leg Romanian Deadlifts *Rest as needed between sets Metcon: 3 Rounds for time: 60 Overhead Lunges 45 Weighted Situps 30 Jacksons 15 Burpee high knees Endurance: AMRAP in 36min of: 20-40-60-80... V-Russian Twists Jump Squats Push-Press
Tuesday - 101120
Strength/Skill: 5 Sets: 6/6 Weighted Step-ups 12 Good Mornings Metcon: AMRAP in 20min of: 80 Mountain Climbers 2 Rounds of: 5 Burpees 10 Diamond Pushups 15 Swings 80 Mountain Climbers 2 Rounds of: 5 Burpees 10 Bentover Rows 15 Situps
Monday - 091120
Strength: 6 Sets: 5-10 Strict/Deficit HSPU 20sec L-Sit Metcon: For time: 25 Pushups 50 Front Rack Lunges 75 Swings 50 Front Rack Lunges 25 Pushups Endurance: AMRAP in 35min of the ladder: 15-30-45-60... Air-Squats Situps Sumo-Deadlift High Pulls Pushups
Sunday - 081120
Strength: 5 sets of 10-20 Handstand Hip Taps Scaling- 1- Handstand Shoulder Taps 2- Handstand Hand Releases 3- Pike Hip Taps Metcon: 5 Rounds for time: 25 Situps 20 Single-arm Push-Press (10/10) 15 Weighted Good Mornings 10 Push ups Cash-out: 1km Run
Saturday - 071120
Strength: Z-Press 12-12-12 (each arm) Metcon: For max reps: Tabata Goblet Squats Rest 1min Tabata L-Sit hold Rest 1min Tabata Burpees Rest 1min Tabata Shoulder taps Rest 1min Tabata Deadlifts
Friday - 061120
Strength: Tempo Bulgarian Split Squats 6-6-6-6-6 (3/3) @5501 Metcon: For total reps: AMRAP in 8min of: 20 Bent-over Rows 20 Weighted Squats AMRAP in 5min of: 15 G2OH 15 Hollow rocks AMRAP in 2min of: MAX Mountain Climbers
Thursday - 051120
Core Strength: EMOM for 15min (3sets) 1. Plank 2. Side plank (right) 3. Side plank (left) 4. Tuck ups 5. Rest Metcon: 5 Rounds for time: 10 Hang Squat Cleans 9 Back extensions 8 X-Ups 7 HSPU 6 Pistols