Friday - 250920
Strength: 5 Sets of: 7 Eccentric HSPU/Pushups 7 Eccentric Goblet Squats *Go slow and heavy *Rest 1:30 Metcon: 6 Sets for reps: 3min AMRAP, 1min Rest: 12 Situps 9 Jacksons 6 Thrusters
Latest
Thursday - 240920
Strength: E2MOM for 10min: Max Door Pullups 30sec Handstand Hold Metcon: For time: 25 Burpees 50 Single-leg Deadlifts 50 Pushups 50 Weighted Step-ups 50 X-Ups (each side) 50 G2OH 25 Burpees
Wednesday - 230920
Skill/Strength: Pistol Squat Practice technique or do 5sets of 10reps (5/5) with weight Metcon: 5 Rounds for time: 10/10 Bent-Over Rows 20 G2OH 30 Situps 40 Air Squats *use DB/KB/Plate/Weighted Backpack
Tuesday - 220920
Strength: Strict HSPU 10-8-6-4-2 *3sec tempo on the eccentric part of each rep *scale down/up as needed Metcon: AMRAP in 18min of: 6 Burpee Broad Jumps 12 Jumping Lunges 6 Rollups 12 Weighted Step-ups
Monday - 210920
Strength: "Sally" Weighted Backpack Squats (AHAP) Metcon: AMRAP in 21min (reps): 00:00 - 07:00 7 Thrusters 7 Burpees 07:00 - 14:00 14 Pushups 14 Swings (KB/DB/Backpack) 14:00 - 21:00 21 Double Unders (or x2 Jumping Jacks) 21 Situps
Sunday - 200920
Core Strength: 3 Sets: 10 Hollow Rocks 10 Hollow-to-hollow V-Ups 10 Hollow Rocks 15 Back extensions *rest as little as possible between sets Metcon: 8 Rounds for time: 10 Squat Cleans 30 Mountain Climbers 10 Push-Press 30 Lateral hops over object *use DB/KB/Plate or any other weighted object
Saturday - 190920
Strength: 5 Sets: 5-10 Z-Press (each arm) Max Jacksons *Rest 2:00 Metcon: AMRAP in 20min of: 22 Situps 16 Single-arm Overhead Lunges (any object) 10 Burpee high knees
Friday - 180920
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Split reps as you like *40min timecap
Thursday - 170920
Strength: Weighted Ring Dips 15min build to RM3 Metcon: 2 Rounds for time: 44 Pushups 22 Box Jumps Run 800m Outdoor: For time: Cash-In: 1000 Rope Jumps Then, 1-2-3-4-5-6-7-8-9-10 reps of: Air Squats Plank Walk Outs Lunges (each leg) Push-Ups Arch Ups Butterfly Sit-Ups Burpees Narrow Squats
Wednesday - 160920
Strength: Weighted Chin-ups 5-4-4-3-3-2 *20sec Hollow Hold after each set Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Cleans (#50/35) Thrusters Outdoor: AMRAP in 45min of: 200m Run 10sec Plank 10 Rope Jumps 10 Situps *add + 200m run and 10sec/reps each round Endurance: 10 Rounds for time:
Tuesday - 150920
Strength: Bulgarian Split Squat 10-10-10-10 Metcon: 3 Rounds for time: 14 HSPU 15 Burpees 16 Step-ups (#22.5/15, x2) Outdoor: 1. Death By 10m Run 2. Death By Pushups 3. Death By Situps
Monday - 140920
Strength: Snatch Balance 3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 16min of: Run 400m 12 Power Snatches (#50/35) Endurance: Run 800m 50 Plate G2OH (#20/15) Run 800m 50 Burpee Box Jumps Run 800m 50 V-Ups Run 800m 50 Pushups
Sunday - 130920
Strength: Pause Front Squat 3-3-3-2-2-2 pause for 2sec at the bottom of each rep Metcon: 10 Rounds: 1min cap: 3 Push Jerks (#80/50) 5 Burpees AMRAP Box Jumps on remaining time *Rest :30sec between rounds *Score is total box jumps Outdoor: EMOM for 36min: 1: Pushups 2: Situps 3:
Saturday - 120920
Strength: Press 5-5-5 Metcon: 4 Rounds for time: Run 200m 30 Air-Squats 10 Hang Power Cleans (#60/40) Endurance: For time: 20-40-60-40-20 ABmat Situps DB Burpees (#15/10, x2) Wallballs (#10/6)
Friday - 110920
Strength: Deficit Deadlifts (20kg plate) 5-5-3-2-2 Metcon: AMRAP in 15min of: 15 Situps 10 Double DB Clean and Jerks (#22.5/15, x2) 5 Bar Muscle-ups
Thursday - 100920
Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 6 Rounds of: 24 Double Unders 8 DB Snatches (#22.5/15, x1) -Into: 3 Rounds of: 12 Wallballs (#10/6) 8 DB Devil-Press (#22.5/15, x1) Outdoor: For time: 60 Air Squats 30 Rollups 10 Broad Jumps 500m Run 40 Air