Wednesday - 281020

Strength: E2.5MOM for 20min (8sets): 8/8 Single-arm Arnold Press Metcon: For time: 21-15-9 Weighted Pistols 9-15-21 HSPU 30-30-30 Burpees Endurance: For time: 300 Double Unders 200 Thrusters 100 Pushups *EMOM - 4 Devil-Press

Tuesday - 271020

Strength: 3 Sets: 10/10 Bulgarian Split Squats (weighted) 20 Hollow Rocks 20 X-Ups Metcon: For time: 30 Weighted Step-ups 30 Bent-over Rows 30 Thrusters 30 V-Ups 30 Sumo-Deadlift High Pulls 30 Burpees 30 Swings 30 Back extensions 30 Pushups 30 Double Unders

Monday - 261020

Strength: Tempo Weighted Pushups @3333 5-5-5-5-5 *pause for 3sec at the bottom while maintaining tension, do not rest Metcon: AMRAP in 18min of: 12 Power Cleans 24 Double Unders 12 Reversed Goblet Lunges Endurance: For time: 100 SDHP 200 Mountain Climbers 100 V-Ups 200 Jumping Jacks 100 Jacksons 200 Jumping

Sunday - 251020

Strength: Weighted Good Mornings 10-10-10-10-10 Metcon: 8 Rounds for time: Run 200m / 1min knee taps 12 Situps 10 S2OH 8 Weighted Squats

Saturday - 241020

Strength: 4 Sets: 15/15 Renegade Rows Max Unbroken Pushups *Rest 2:30 Metcon: AMRAP in 6min: 15 Jump Squats 30 Russian Swings AMRAP in 6min: 15 Jacksons 30 Russian Twists AMRAP in 6min: 15 G2OH 30 Commando Planks

Friday - 231020

Skill/Strength: 15min - work on HSPU Progressions for beginners OR practice deficit for advanced Metcon: 10 Rounds for time: 6 Squat Cleans 6 Thrusters 30 Double Unders

Thursday - 211020

Core Strength: 4 Sets, unbroken if possible: 15 Hollow Rocks 30sec Side Plank (R) 15 Superman Rocks 30sec Side Plank (L) Metcon: 2 Rounds for time: 30 Jumping Lunges 10 Burpees 30 Single-arm SDHP (15/15) 10 Burpees 30 Pushups 10 Burpees 30 Push-Press 10 Burpees

Wednesday - 211020

Strength: 5 Sets: 8/8 Tempo Single-arm DB/KB Press @3330 *Rest 1:30 Metcon: For time: 50-40-30-20-10 G2OH (db/kb/plate) Lateral Hops Over Object Endurance: 10 Rounds for time: 21 Situps 15 Burpee Step-ups 9 Pike Pushups

Tuesday - 201020

Skill/Strength: Pistol Squat - take 15min to practice technique or work to a heavy weighted 5/5reps Metcon: 5 Rounds for time: 20 Overhead Lunges 60 Mountain Climbers 20 V-Ups Endurance: AMRAP in 40min of: 20 Air Squats 20 Pushups 20 Situps 20 Deadlifts 20 Swings

Monday - 191020

Strength: 6 Sets: 10/10 Single arm Bent-over Rows 12/12 Single leg Glute Bridges Metcon: AMRAP in 18min of the ladder: 4-8-12-16... Clusters Burpees Over Object 30 Double Unders after each set Endurance: 8 Rounds for time: 10 Burpees 15 Sumo-Deadlift High Pulls 20 Air-Squats 25 Situps

Sunday - 181020

Strength: Weighted Pushups 10-8-8-8-8-6 *15-30sec Streight Arms Plank after each set (with the weight) Metcon: 7 Rounds for time: 14 Single-leg Deadlifts 7 HSPU

Saturday - 171020

Strength: Weighted Jacksons/Dips 8-8-8-8-8 *rest 2:00 Metcon: For max reps: 3min AMRAP: 12 S2OH (plate/DB/KB) 6 Roll ups rest 1 minute 3min AMRAP: 6 Roll ups 10 Thrusters rest 1 minute 3min AMRAP: 10 Thrusters 10 HRPU rest 1 minute 3min AMRAP: 10 HRPU 12 V-ups

Friday - 161020

Strength: 5 Sets for load: 5/5 Bulgarian Split Squats *pause for 3sec at the bottom of each rep Metcon: AMRAP in 20min of: 30 Broomstick Overhead Squats 20 G2OH (plate/kb/db) 10 Burpee High Knees

Thursday - 151020

Skill: Pistol Squat home progressions Metcon: For time: 100 Mountain Climbers 80 Push-Press 60 Russian Twists 40 Weighted Burpee Step-ups 20 HSPU

Wednesday - 141020

Core Strength: Tabata: Hollow Flutter Kicks / X-Ups Metcon: For time: 4 Rounds- 20 Walking Lunges (no weight) 20 Situps 3 Rounds- 15 Plate/DB Hang Power Clean & Press 15 Sheet Rows/Bentover Rows 2 Rounds- 20 Burpees 20 Pushups Endurance: For time: 50 Jumping Jacks 10 Broad Jumps 50

Tuesday - 131020

Skill: Accumulate 3min in a Handstand *Every time you drop - do 30 Situps Metcon: 3 Rounds for max reps: 1min Pike Pushups 1min Jumping Lunges 1min Hang Squat Cleans 1min Bent Over Rows 1min Burpee Broad Jumps 1min Rest Endurance: E3MOM for 33min: 10 Burpees + 10 Rollups *In the