Wednesday - 280922
Skill: Rope Climb 15min practice technique Metcon: AMRAP in 20min of: "Helen" Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/6) 2 - Max Cal Row 3 - Max Burpees 4 - Max V-Ups 5 - Max
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Tuesday - 270922
Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Burpees 20 Hang Squat Cleans (#60/40) 30 Box Jumps 40 V-Ups 50 Back Extensions Endurance: 5 Rounds for
Monday - 260922
Strength: 15min build up to an RM5 Weighted Pullups Metcon: 10 Rounds for time: 30 Double Unders 7 Overhead Squats (#43/30) Endurance: AMRAP in 40min of: Run 800m 50 Situps Run 800m 50 Pushups Run 800m 50 Back Extensions Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/
Sunday - 250922
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 12 DB Power Cleans (#22.5/15,x2) 10 HSPU
Saturday - 240922
Strength: Push-Press 2-2-2-2-2-2 Metcon: AMRAP in 16min of: 6 DB Burpees (#22.5/15,x2) 8 DB Push-Press 12 DB Box Step-Overs
Friday - 230922
Strength: 15min build up to an RM2 Hang Squat Clean Metcon: 4 Rounds for time: 800-600-400-200m Row 30 Abmat Situps 30 Pushups Weightlifting: Power Snatch + OHS (2+2) @ 60% x 4 Snatch Pull + Squat Snatch (2+2) @ 70% x 4 MAX Snatch! Super set of: Back Squat + Sots Press 5x5,
Thursday - 220922
Strength: Every 2:30 for 12:30 Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: For time: Run 1200m 50 Squat Cleans (#50/35) 30 Push-Press (#50/35) Endurance: AMRAP in 35min of: 9 V-Ups 6 Pushups 3 Wall Walks 6 Plate Thrusters (#20/15) 9 Jump Squats
Wednesday - 210922
Skill: 15min Handstands practice Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 10 Deadlifts (#80/55) 5 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpees Air-Squats KB Swings (#16/12) Box Jumps Russian Twist (#16/12) Gymnastics: Skill: Roll Progression- Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll Strength-20
Tuesday - 200922
Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: AMRAP in 15min of: 3 Rope Climbs 30 Double Unders 10 Dual DB Snatch (#22.5/15,x2) Endurance: 10 Rounds for time: Bike 20/16 Cal 30 Situps 20 Plate
Monday - 190922
Strength: Back Squat 5-5-3-3-1-1 *rest 2-3min between Metcon: For time: Run 400m 20 C2B Pullups 20 KB Swings (#24/16) Run 400m 20 Toes-to-bar 20 Burpees Run 400m 20 Power Cleans (#60/40) 20 Ring Dips Endurance: 5 Rounds for time: 21 Plate G2OH (#20/15) 21/16 Cal Bike
Sunday - 180922
Strength: Deadlift 15min build up to heavy 5-reps Metcon: AMRAP in 20min of: 20 HSPU 40 Pullups 60 Lunges Gymnastics: Skill- Skin The Cat & Bridge Progression Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 15 GHD Sit Ups/ 25 V. Ups
Saturday - 170922
Strength: 12min Build up load for a 1-rep Paused Overhead Squat *4sec pause at the bottom Metcon: For time: 200m Farmer Carry (#24/16,x2) 10-9-8-7-6-5-4-3-2-1 KB Front Squats (#24/16,x2) Burpees 200m Farmer Cary
Friday - 160922
Strength: Strict Press 5-5-3-3-3 Metcon: 4 Rounds for time: 2 Sandbag over shoulder (#75/45) 10 Toes-to-bar 15/12 Cal Bike 20 Abmat Situps Weightlifting: Muscle Clean + Push Press (1+1) @ 70% x 4 Power Clean + Power Jerk (1+1) @ 80% x 4 Box Clean + Front Squat (2+2) @ 80%
Thursday - 150922
Strength: E2MOM for 12min: 1 Power Clean + 2 Hang Squat Cleans Metcon: AMRAP in 6min: 9 Thrusters (#50/35) 3 Bar Muscle-ups 2min Rest AMRAP in 8min of: 2 Wall Walks 6 Devil Press (#22.5/15,x1) 8 Toes-to-bar Endurance: EMOM in 36min: 1 - 15/12 Cal Bike
Wednesday - 140922
Strength: Barbell Bent-over Rows 3-3-3-3-3-3 Metcon: For time: 25 KB Swings (#24/16) 30 Overhead KB Lunges (#24/16,x1) 35 Pushups 40 Burpees 35 Pushups 30 Overhead KB Lunges 25 KB Swings Endurance: For time: 75 Air-Squats 75 Pushups 75 Situps 75 Box Step-ups 75 Wallballs (#10/6) 75
Tuesday - 130922
Strength: Dual DB Box Step-ups 8-8-8-8-8 (4 each leg) Metcon: AMRAP in 18min of: 40 Double Unders 9 HSPU 3 Hang Power Cleans (#80/50) Endurance: 12 Rounds for time: 12 Cal Bike 10 Box Jumps 8 Burpees *Every 2:30 - Run 200m