Saturday - 140123
Strength: Power Snatch + Hang Power Snatch (1+1) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High-Pulls (#43/30) 15 Wallballs (#10/6)
Friday - 130123
Stength: E2MOM for 12min: Front Squat 4-4-3-3-2-2 Metcon: 2 Rounds for time: Bike 20 Cal 20 DB Push-Press (#22.5/15,x2) Bike 20 Cal 20 DB Box Step-ups (farmers grip) Bike 20 Cal 20 Devil-Press *Rest 3:00min between rounds
Thursday - 110123
Strength: Weighted Ring Dips 3-3-3-2-2-2 *Rest 2:00 Metcon: For time: 15-12-9 Hang Squat Cleans (#70/45) Bar Muscle-Ups *EMOM - 5 Burpees over the bar Endurance: 10 Rounds for time: 27 Double Unders 21 Medball Situps (#10/6) 15 Medball Cleans 9 Pike Pushups 3 Wall Walks
Wednesday - 110123
Strength: Deadlift 5-3-3-3-1 Metcon: AMRAP in 17min of: 2-4-6... DB Snatch (#22.5/15,x1) DB Overhead Lunges Pullups Endurance: For time: 100-80-60-40-20 Mountain Climbers Situps Wallballs (#10/6) Cal Row Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/
Tuesday - 100123
Strength: Barbell Bent-over Rows 3-3-3-3-3 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Endurance: 2 Rounds for time: Run 1000m 75 Plate G2OH (#20/15) 75 Plate Situps Row 1000m 75 KB SDHP (#16/12) 75 Goblet Lunges
Monday - 090123
Strength: E2MOM for 14min: Push-Jerk 3-3-3-2-2-1-1 Metcon: AMRAP in 15min of: 45 Double Unders 30 Knees-to-elbows 15 Deadlifts (#100/70) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min 1- 3 Arch Pull/ 9 False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3- Max Chin Ups Min
Sunday - 080123
Strength: 15min build up load for: 3-pos Squat Clean (high hang, hang, floor) Metcon: 4 Rounds for time: Run 400m 3 Rope Climbs 9 Thrusters (#60/40)
Saturday - 070123
Strength: Paused Back Squats 2-2-2-2-2 *Pause for 4sec at the bottom of each rep Metcon: For time: 50 Wallballs (#10/6) 40m Sandbag Bearhug Carry (#75/45) 50 KB Swings (#24/16) 40m Sandbag Bearhug Carry 50 Toes-to-bar 40m Sandbag Bearhug Carry
Friday - 060123
Strength: EMOM for 15min (5sets): 1: 5 Floor Presses 2: 15-30sec L-Sit Hold 3: Rest Metcon: AMRAP in 14min of: 6 Burpees 6-8-10... Hang Clean and Jerks (#60/40) 6 Box Jump Overs Weightlifting: Power Clean + Front Squat + Pause Push Press (3+3+3) @ 60% x 4 Squat Clean + Front
Thursday - 050123
Strength: Weighted Pullups 5-5-4-3-2-1-1 *Rest 2:00 Metcon: 3 Rounds for time: 9 Strict HSPU 15 DB Hang Squat Cleans (#22.5/15,x2) 30 Situps Endurance: For time: Run 1600m 200 Air-Squats 200 Pushups Row 2000m 200 Gorilla Rows (#16/12,x2) 200 Situps
Wednesday - 040123
Strength: Tempo Front Squats @33X2 2-2-2-2-2-2 Metcon: For time: 400m Front Rack KB Carry (#32/24,x1) Then 10 Rounds of: 15 Russian KB Swings (#32/24) 30 Double Unders Then 400m Front Rack KB Carry Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Ring Dip Strength-20 min
Tuesday - 030122
Speed/Strength: E1.5MOM for 12min: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar Endurance: AMRAP in 38min of: 20 KB Russian Twists (#16/12) 16 KB Swings 12 Goblet Squats 8 Burpee Box Jumps 4 Wall Walks