Saturday - 151022

Strength: Front Rack Lunges 6-6-6-6-6-6 (3/3) Metcon: AMRAP in 20min of: 1-2-3-4... Rope Climbs 25 Air-Squats 12 DB S2OH (#22.5/15,x2)

Friday - 141022

Strength: Floor Press 15min build up to an RM3 Metcon: For max reps (16min running clock): 00:00 - 04:00 Row 500/400m (or Bike 30/24 cal) Max Box Jumps on remaining time 04:00 - 08:00 Row 500/400m (or Bike 30/24 cal) Max Power

Thursday - 131022

Strength: E2MOM for 14min: Thrusters 3-3-2-2-2-1-1 Metcon: 3 Rounds for time: Run 800m 50 Russian KB Swings (#32/24) 50 Abmat Situps Endurance: For time: Run 1200m 100 Situps 100 Pushups 100 Air Squats 100 Plate G2OH (#20/15) Run 1200m

Wednesday - 121022

Skill: 15min Handstands practice (hold/balance/walk) Metcon: AMRAP in 15min of: 9 Box Jumps 6 DB Power Cleans (#22.5/15,x2) 3 Bar Muscle-ups Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit Ups/ 25 V. Ups

Tuesday - 111022

Strength: 7 Sets for load: Squat Clean + Hang Squat Clean + Hang Pull (1+1+1) Mercon: For time: 50-40-30-20-10 Double Unders 12 Hang Power Snatch (#43/35) 6 Burpees Endurance: AMRAP in 40min of: 50 Double Unders 40 Walking Lunges 30 Russian KB Swings (#32/24) 20 V-Ups 10 Burpee

Monday - 101022

Strength: Split Jerk 2-2-2-1-1-1-1 *Pause for 2sec at the dip before completing each rep Metcon: 3 Rounds for time: Run 400m 8 Hang Squat Cleans (#70/45) Row 500/400m 14 HSPU Endurance: For time: 50-40-30-20-10 Cal Bike DB Snatch (#15/8,x1) Jump Squats DB Situps (#15/8,x1)

Sunday - 091022

Strength: Deadlift 15min build up to an RM4 Metcon: AMRAP in 14min of: 7 Thrusters (#43/30) 7 Burpees 7 Box Jumps 21 Double Unders

Saturday - 081022

Strength: E2MOM for 14min: 2 Weighted Pullups Metcon: In Pairs, i-go-you-go AMRAP in 20min of: 10 KB Swings (#32/24) 10 Toes-to-bar 10 Front Rack Lunges (#43/30) *Partner 1 does a full round while partner 2 holds a plate overhead (#20/15) *Switch every round

Friday - 071022

Strength: 12min build up load for an RM1 Cluster Metcon: For time: 200m Sandbag Carry (#75/45) 50 Situps 40 Box Jumps 30 DB S2OH (#22.5/15,x2) 20 DB Front Lunges (#22.5/15,x2) 10 Bar Muscle-ups 200m Sandbag Carry (#75/45) Weightlifting: Muscle Snatch + OHS (2+

Thursday - 061022

Strength: Back Squat 3-3-3-3-3 *Pause for 1sec at the bottom of each rep Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 12 Hang Clean and Jerks (#43/30) Endurance: AMRAP in 32min of: 21 Situps 15/12 Cal Row 5-6-7-8-9... Burpee Box Step-Overs (#15/8,x2)

Tuesday - 041022

Metcon: In Pairs, AMRAP in 32min of: 12 DB Overhead Lunges (#22.5/15,x2) 9 Devil-Presses (#22.5/15,x2) 6 Deadlifts (#100/70) 3 Rope Climbs Run 200m (together) *1 work / 1 rest, Switch as you like

Monday - 031022

Strength: Push-Jerks 2-2-2-2-2 Metcon: For time: 40 Wallballs (#10/6) 40 HSPU 40 Cal Bike 40 Toes-to-bar *E4MOM - Run 400m Endurance: AMRAP in 34min of: 10-20-30... Hollow Rocks Russian KB Swings (#24/16) Box Jumps Pushup-Burpees Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min

Sunday - 021022

Strength: Overhead Squat 5-5-4-4-3-3 Metcon: For time: 21-15-9 DB Thrusters (#22.5/15,x2) Burpees Strict Pullups

Saturday - 011022

Strength: Weighted Dips 5-5-5-5-5 *10-15 Pushups after each set *Rest 3:00 Metcon: "DT" 5 Rounds for time of: 12 Deadlifts (#70/45) 9 Hang Power Cleans 6 Push-Jerks

Friday - 300922

Strength: Front Squat 5-5-4-3-3 Metcon: 4 Rounds for time: 7 Hang Power Cleans (#60/40) 30 Double Unders 7 Ring Dips 30 Double Unders Weightlifting: High Hang Squat Clean + Push Press (2+2) @ 60% x 4 Clean + Front Squat + Push Jerk (2+2+2) @ 70% x 4 BTN Jerk + Jerk

Thursday - 290922

Strength: 15min build up load for the complex: Power Snatch + Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12... +3 Thrusters (#50/35) Toes-to-bar Box Jumps Endurance: For time: Run 1600m 150 Burpees 150 Russian KB Swings (#24/16) 150/120 Cal Bike 300 Double Unders