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
Thursday - 050821
Strength: Back Squat 4-4-4-4 Metcon: 4 Rounds For time- 8 KB OH Lunges (#24/16,x1) 8 Chest-to-bar pull ups 8 KB OH Lunges 8 T2B Endurance: EMOM for 30min: Minute 1: 5 Man Makers (#15/10,x2) Minute 2: Assault Bike 10/8 Cal Minute 3: 20 Abmat Situps
Wednesday - 040821
Strength: Weighted Pullups 3-3-3-3-3 *pause for 3sec at the top of each rep Metcon: AMRAP in 14min of the ladder: 4-6-8-10-12... etc Deadlifts (#100/70) DB Burpee Step-ups (#22.5/15,x2) Endurance: 6 Rounds for time: Run 400m 30 Burpees Row 500m 40 Walking Lunges steps Bike 1000m 50
Tuesday - 030821
Strength: 15min build max load for the complex: 1 Power Clean 1 Hang Power Clean 1 Squat Clean 1 Hang Squat Clean 1 Jerk Metcon: 5 Rounds for time: 10 Push-Press (#40/30) 10 Box Jumps 10 Hang Power Snatch 10 V-Ups Endurance: AMRAP in 40min: 100 Double Unders 20
Monday - 020821
Skill: 15min Handstands Practice (hold/walk/balance) Metcon: "Mary" AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Endurance: 10 Rounds for time: Row 300m 30 Double Unders 15 KB Swings (#16/12) 10 Plate G2OH (#20/15)