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)
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