Sunday - 230423
Strength: E2MOM for 14min: Power Snatch + Hang Power Snatch (1+1) Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 12 DB Overhead Lunges (#22.5/15,x1) 40 Double Unders
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Saturday - 220423
Strength: E3MOM for 15min (5sets): 6/6 Bulgarian Split Squat 25sec Sandbag Carry (bear hug, AHAP) Metcon: For time: 1 Dual DB/KB Farmer Grip Stairs Ascend (#22.5/15,x2) 30 C2B Pullups 30 Meball Cleans (#10/6) 30 Box Jump Overs 15 Devil Press (#22.5/15,x2)
Friday - 210423
Strength: 12min build up to an RM2 Push-Press Metcon: 3 Rounds for max reps: 1min Thrusters (#40/30) 1min Bike (calories) 1min V-Ups 1min Ring Dips 1min Burpees 1min Rest Skills: Main: -Shoulder ROM opener -bridge work -C2W work (variations) -pancakes CASH OUT: 1min work/1min restx3 Partner A: 16
Thursday - 200423
Strength: Deadlift 5-5-4-4-4 Metcon: For time: Run 800m 150 Wallballs (#10/6) *Every break on the wallballs: 10 Strict T2B Endurance: 2 Rounds for time: Bike 60/48 Cal 50 Box Jump Overs 50 Ring Rows Row 1000/800m 50 Plate G2OH (#15/10) 50 Plate Situps (#15/10)
Wednesday - 190423
Strength: Every 2:30 for 6 sets (15min): 5 Dual DB/KB Z-Press 20 Hollow Rocks Metcon: For time: 27-21-15-9-3 reps of: Hang Squat Cleans (#40/30) Pullups Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength-20 min Emom: Min 1- 3 Arch Pull/ 6
Tuesday - 180423
Skill: 20min Handstands Practice Metcon: AMRAP in 15min of: 20 Cal Row (or 15 Bike) 15 Knees-to-elbows 10 Hang DB Snatch (#22.5/15,x1) Endurance: 5 Rounds for time: Run 400m 25 Box Jumps 50 Double Unders Run 200m 20 Box Dips 50 Mountain Climbers
Monday - 170423
Strength: E2MOM for 12min: Floor Press 5-5-5-3-3-3 Metcon: 2 Rounds for time: Run 800m 30 Wallballs (#10/6) 12 Hang Clean and Jerks (#40/30) Endurance: AMRAP in 38min of: 1 Stairs Ascend 20 KB SDHP (#16/12) 20 Situps 20 KB Overhead Lunges 20 Knees-to-elbows 20 KB Swings
Sunday - 160423
Strength: 15min build up load for an RM2 Hang Squat Snatch Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#50/35) 5 Burpees over the bar 1 Wall Walk
Saturday - 150423
Strength: Back Squat 5-5-3-3-3 Metcon: 3 Rounds for time: Run 400m w/DB (#22.5/15,x1) 20 DB Box Step-ups (#22.5/15,x2) 15 DB Push-Press (#22.5/15,x2)
Friday - 140423
Strength: Split Jerk E2MOM for 14min: 2-2-2-2-1-1-1 Metcon: For time: Bike 60/48 Calories 50 Overhead Squats (#43/30) 30 Toes-to-bar Skills: Main: -Shoulder ROM opener -Jefferson curls -C2W work (variations) -External rotations CASH OUT: Grip Finisher 2 sets 40/20 work:rest -dead hang -ring support -plate pinch
Thursday - 140423
Strength: 15min build up load for: 3-pos Power Clean (high hang, hang, floor) Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15,x1) 12 Ring Dips Endurance: AMRAP in 32min: Max Calories (row/bike) *E4MOM: 20 Wallballs (#10/6) 15 Pushups 10 V-Ups
Wednesday - 120423
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: AMRAP in 16min of: 4 Hang Squat Cleans (#60/40) 8 KB Swings (#24/16) 12 Situps
Tuesday - 110423
Strength: 12min build up to an RM1 Strict Press Metcon: 3 Rounds for time: 50 Double Unders 25 Dual DB Deadlifts (#22.5/15,x2) 15 HSPU Endurance: 5 Rounds for time: 50 Air-Squats 40 Pushups 30/24 Bike Calories 20 Box Jumps 10 Burpees
Monday - 100423
Strength: Bulgarian Split Squat 8-8-8-8-8 *10-20sec L-Sit hold after each set Metcon: AMRAP in 10min of: 3-6-9-12... Thrusters (#50/35) Burpee Box Jumps Gymnastics: Skill- Bar Muscle Up -Hollow+ Arch -Kip -Transition Endurance: AMRAP in 38min of: Row 1000/800m 40 Gorilla Rows (#16/12,x2) 40 Burpees Bike 30/
Sunday - 090423
Strength: 15min build up to an RM2 Power Snatch Metcon: For time: 40 Pullups 20 Situps 40 Hang Power Snatch (#40/30) 20 Situps 40 KB Swings (#32/24) 20 Situps 40 Box Jumps 20 Situps
Saturday - 080423
Strength: Push-Jerks (touch and go) 5-5-4-4-3-3 Metcon: For time: 50 Wallballs (#10/6) 200m DB Farmer Carry (#22.5/15,x2) 50 Wallballs 200m Sandbag Carry (#75/45) 50 Wallballs 200m DB Front Rack Carry (#22.5/15,x2)