Wednesday - 020621
Strength: 1 and a quarter Back Squats 3-3-3-3-3 Metcon: For time: 21-15-9-15-21 Burpee Box Jump Overs S2OH (#43/30) V-Ups Endurance: 5 Rounds for time: Run 800m 30 Jumping Rollups 30 DB Snatches (#15/10)
Tuesday - 010621
Strength: Double DB Z-Press 8-6-6-6-4-4 Metcon: 2 Rounds For time: 30/20 Cal Bike 25 KB Swings (#24/16) 15 Front Squats (#60/40) 7 Ring Muscle-ups Endurance: For max reps: 5 Rounds: 3min AMRAP, 1min rest: Run 200m w/medball (#10/6) AMRAP Wallballs on remaining time 5 Rounds:
Monday - 310521
Strength: E2.5MOM for 15min (6sets): 5 Bent-Over Rows (build up load) 5 L-Pullups Metcon: AMRAP in 12min of: 10 DB Snatch (#22.5/15,x1) 10 Pushups 10 DB Thrusters 10 Pushups Endurance: AMRAP in 32min of: Run 400m Max unbroken double unders Bike 24/18 calories Max unbroken
Sunday - 300521
Strength: Hang Squat Snatch 3-3-3-2-2-2 *rest 2:00 Metcon: 3 Rounds for time: Run 400m 12 Power Cleans (#60/40) 30 Wallballs (#10/6) 12 Ring Dips Mobility: Upper Body Weightlifting: -Snatch Balance (80%) 2×2 (90%) 2×2 (95%) 1×3 -Start position+pull up to knee (technic practice)
Saturday - 290521
Strength: Press 5-5-5 Metcon: In Pairs, AMRAP in 25min of: 12 Box Jump Overs 9 Overhead Squats (#40/30) 6 Sandbag over shoulder (#75/45) *Partner A works while partner B Runs 400m. *Switch every run Competitors: A. RFA Event 1a: 4min amrap 10 overhead squat (#50/35) 10 strict
Friday - 280521
Strength: Pause Deadlifts 5-5-5 *pause for 3sec below the knees before completing each rep Metcon: For time: Run 800m 30 Squat Cleans (#70/45) Row 1000/800m 30 C2B Pullups Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Thursday - 270521
Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: 5 Rounds for time: 50 Double Unders 12 Double DB/KB Clean and Jerks (#22.5/15,x2) Endurance: 4 Rounds for time: Run 400m 30 Burpee Box Jump Overs 30 Jump Squats Run 400m 30 Plate Russian Twists (#20/15) 30 Plate Deadlifts
Wednesday - 260521
Strength: 15min - build for a heavy load of: 3 Front Squats *pause for 3sec at the bottom of the first rep Metcon: AMRAP in 16min of: 9 Thrusters (#50/35) 6 Burpees over the bar 3 Ring Muscle-ups Endurance: For time: Run 200m 100 Double Unders 80 DB Snatches
Tuesday - 250521
Strength: 12min build to an RM3 Overhead Squat Metcon: 2 Rounds for max reps: 1:30 work / :30 rest 1. Assault Bike (cal) 2. Toes-to-bar 3. Double DB Hang Power Cleans (#22.5/15,x2) 4. DB Burpees 5. HSPU Endurance: For time: Run 1600m 50 Burpee broad jumps (1meter)
Monday - 240521
Strength: Snatch 20min build for an RM1 or practice technique under light load Metcon: For time: 50-40-30-20-10 Kettlebell Swings (#24/16) Situps Run 200m Endurance: 10 Rounds for time: 5 Burpee Box Jumps 15 Plate G2OH (#20/10) 30/24 Cal Row (or 21/16 Bike) 50 Double Unders
Sunday - 230521
Strength: 5 Sets: 3-pos Power Cleans (high hang, hang, floor) rest 2:00 between Metcon: AMRAP in 15min of: 3 Power Cleans (#80/50) 9 Pullups 15 Wallballs (#10/6) Mobility: Lower Body Weightlifting: -Overhead squat with 4 pauses (5sec) (50%) 1×3 (60%) 1×5 -Snatch with pause below
Saturday - 220521
Core Strength: 4 Sets: 5 Dragon flags 15 Hollow Rocks 60m Double KB Front Rack Carry (4x15m, AHAP) Metcon: "Betty" 5 Rounds for time: 12 Push-Press (#61/43) 20 Box Jumps Competitors: A) For time: 60 Double Unders 15\10 Strict HSPU 30 Deadlifts (#100\70kg) 45 Lateral
Friday - 210521
Strength: Split Jerk 2-2-2-2-2 *pause for 3sec at the recieving position Metcon: 10 Rounds for time: 8 Squat Cleans (#43/30) Run 200m Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Thursday - 200521
Strength: Bulgarian Split Squat 7-7-5-5-5 (each leg) Metcon: In Pairs for time: 300 Double Unders 200 Pushups 80 Hang Power Cleans (#60/40) 40 Sandbag over shoulder (#75/45) *one partner works while the other holds plate overhead (#20/15) *switch as needed Endurance: For max reps: 5min Row (cal)
Wednesday - 190521
Strength: 5 Sets: 6 Elevated Ring Rows (weighted if possible) 20sec Sandbag Bear-hug hold Rest 2:00 Metcon: AMRAP in 8min: 8 DB Overhead Reversed Lunges (#22.5/15,x1) 18 DB Situps AMRAP in 6min: 6 Devil-Press (#22.5/15,x1) 18 Air-Squats AMRAP in 4min: 4 Bar Muscle-ups
Tuesday - 180521
Strength: 15min build up to RM3 Dips (bars or boxes) Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Snatch (#50/35) Toes-to-bar Endurance: AMRAP in 32min of: 20 Cal Row 10 Devil-Press (#15/10,x1) 14 Cal Bike 20 DB Thrusters (#15/10,x1)