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
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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)
Friday - 070423
Strength: Back Squat - 15min build up to an RM3 Metcon: 3 Rounds for time: Run 800m 20 Pullups 20 Dual DB Box Step-Overs (#22.5/15,x2) Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3) @ 50% x 3 Hang Pause Power Snatch + OHS (3+3) @ 60% x
Thursday - 060423
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement go back to 1
Wednesday - 050423
Strength: Barbell Bent-over Rows 5-5-4-4-3-3 Metcon: 10 Rounds for time: 4 Deadlifts (#100/70) 6 Devil Press (#22.5/15,x2) 8 Pushups Endurance: AMRAP in 40min of: 100-200-300m... Row 20 Air-Squats 20 Situps 20 Russian KB Swings (#24/16) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min
Tuesday - 040423
Strength: E2MOM for 12min of: Overhead Lunges 6-6-4-4-4-4 Metcon: AMRAP in 20min of: 5 Strict Pullups 7 Overhead Squats (#40/30) 9 Russian KB Swings (#32/24) Endurance: 3 Rounds for time: Run 400m 30 Plate G2OH (#20/15) 30 Box Jumps Run 400m 30 Burpees 30 Pushups
Monday - 030423
Strength: Front Squat 4-4-4-4-4 Metcon: 10 Rounds for time: Run 200m 10 Hang Power Cleans (#40/30) 10-9-8-7-6-5-4-3-2-1 Ring Dips Endurance: 3 Rounds for time: Row 1000m 70 Wallballs (#10/6) 50 Burpee Box Jumps 30 Knees-to-elbows Gymnastics: Skill- HeadStand to Free Kipping HSPU Strength- 20 Min Emom: Min 1-
Sunday - 020423
Strength: Weighted Dips 5-5-5-5-5 *10-20 Hollow Rocks after each set Metcon: AMRAP in 18min of: 5 Toes-to-bar 10 DB Hang Clean and Jerks (#22.5/15,x1) 15 Goblet Squats (#22.5/15)
Saturday - 010423
Strength: Deadlift - 16min build up to an RM5 Metcon: AMRAP in 10min of: 1 Legless Rope Climb 1-2-3-4... Power Clean (#80/45) 15 Air-Squats
Friday - 310323
Strength: Weighted C2B Pullups 3-3-3-2-2-2-1 Metcon: 5 Rounds for time: 3 Sandbag Cleans (#75/45) 9 HSPU Run 200m Weightlifting: Box Power Clean + Front Squat + Push Press (3+3+3) @ 65% x 4 Box Squat Clean + Front Squat + Power Jerk (2+2+2) @ 75% x4 BTN Jerk + Jerk (1+1)
Thursday - 300323
Strength: 15min build up load for the complex: Squat Clean + Hang Squat Clean + Front Squat + Push-Jerk (1+1+1+1) Metcon: AMRAP in 14min of: 8 DB Overhead Lunges (#22.5/15,x1) 30 Double Unders 8 Toes-to-bar 30 Double Unders Endurance: For time, split as you like: 3600m Run
Wednesday - 290323
Strength: 12min build up to an RM3 Strict Press Metcon: For time: 15 Ring Muscle-Ups 25 Box Jumps 35 HSPU 45 KB Swings (#24/16) 55 Goblet Squats (#24/16) Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips Min 2- 4/4 Negative Step
Tuesday - 280323
Strength: Box Squat 3-3-3-3-3 Metcon: 3 Rounds for max reps: 1min Deadlifts (#70/45) 1min Bike (Calories) 1min DB Snatch (#22.5/15) 1min Pullups 1min Rest Endurance: 3 Rounds for time: Run 800m 15 Burpees to target 25 KB Swings (#16/12) 50 Double Unders 15 Burpee Pullups 25
Monday - 270323
Strength: E1.5MOM for 9min: Barbell Bent-over Rows 6-6-4-4-2-2 Metcon: AMRAP in 15min of: 25 Double Unders 2-4-6-8... DB Hang Squat Cleans (#22.5/15,x1) 10 Pushups Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Sunday - 260323
Skill: 20min Handstands practice (hold/walk/balance..) Metcon: AMRAP in 18min of: 4 Devil-Press (#22.5/15,x1) 8 Knees-to-elbows 12 Air-Squats
Saturday - 250323
Strength: 15min build up load for the complex: Snatch Pull + Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: Row 500/400m 25 Thrusters (#35/25) 15 Burpee Box Jump Overs