Sunday - 131122
Strength: Barbell Lunges (BTN) 6-6-6-6-6 (3 each leg) Metcon: AMRAP in 15min of: 7 Deadlifts (#100/70) 14 Pullups 21 Situps
Saturday - 121122
Strength: Paused Overhead Squat 3-3-3-2-2-2 *3sec pause at the bottom of each rep Metcon: 5 Rounds for time: Run 400m 15 Power Snatch (#35/25)
Friday - 111122
Strength: Push-Jerk 5-5-5-3-3 Metcon: For time: 10 Clean and Jerks (#80/55) 20 Burpee Box Jumps 30 Ring Dips 40 Wallballs (#10/6) 50 Cal Row Weightlifting: Muscle Snatch + OHS (2+2) @ 60% x 4 No Jump Snatch 2 @ 75% x 4 Snatch Pull + Squat Snatch (1+1) @ 85% x
Thursday - 101122
Strength: E2MOM for 12min: Power Snatch + Hang Squat Snatch (1+1) Metcon: "End game" by Daniel Novikov For time: 75 Double Unders 5 Wall Walks 20 Front Rack Lunges (#50/35) 30 Toes-to-bar 75 Double Unders 5 Wall Walks 20 Overhead Squats (#50/35) 30 Toes-to-bar 75 Double
Wednesday - 091122
Strength: Weighted Dips 15min build up to an RM4 Metcon: AMRAP in 18min of: 30 Situps 20 Back Extensions 10 DB S2OH (#22.5/15,x2) Endurance: For time: Row 1000m 100 Medball Lunges Run 800m 100 Medball Russian Twists (#10/6) 1 Stairs Ascend w/medball 100 Medball Cleans
Tuesday - 081122
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: In Pairs for time: Row 1000m Then 10 Rounds of: 5 Hang Power Cleans (#70/45) 15 Wallballs (#10/6) Then Bike 50 Cal Endurance: 3 Rounds for time: Run 1000m 70 Mountain Climbers 50 KB SDHP (#24/16) 30 Burpees Over KB
Monday - 071122
Strength: 12min build up to an RM3 Press Metcon: 3 Rounds for time: Run 200m 30 KB Swings (#24/16) Run 200m 20 Pushups Run 200m 10 Burpees Endurance: AMRAP in 37min of: 50 Double Unders 40 Situps 30 Wallballs (#10/6) 20 Pushups 10m Burpee Broad Jumps Gymnastics: Skill-
Sunday - 061122
Strength: E2MOM for 14min: Hang Power Clean 3-3-3-2-2-1-1 Metcon: AMRAP in 16min of: 10 Dual KB Front Rack Lunges (#24/16,x2) 10 Box Jumps 10 Pullups 10 Box Jumps
Friday - 041122
Strength: Overhead Squat 3-3-3-2-2-1 Metcon: 5 Rounds for time: 20 Toes-to-bar 7 Front Squats (#60/40) Run 200m Weightlifting: Muscle Clean + Push Press (2+2) @ 60% x 5 Squat Clean + Front Squat + Push Jerk (3+3+3) @ 60% x 2 (2+2+2) @ 75% x 2 (1+1+1) @ 80%
Thursday - 031122
Skill: 20min Handstands practice (hold/walk/balance) Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Endurance: In Pairs, AMRAP in 32min of: Partner 1: Run 400m Partner 2: AMRAP: 5 Burpee Box Jumps 10 Wallballs (#10/6) 15 Situps *Switch every run
Wednesday - 021122
Strength: Deadlift 4-4-4-4-4 Metcon: 10 Rounds for time: 8 Wallballs (#10/6) 6 DB Power Cleans (#22.5/15,x2) 4 HSPU Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag Strength-20 min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring
Tuesday - 011122
Strength: E2MOM for 14min: Push-Jerk 5-3-3-3-2-2-2 Metcon: AMRAP in 20min of: 30 Double Unders 15 ABmat Situps 7 Snatches (#50/35) Endurance: 10 Rounds for time: 10 KB Swings (#16/12) 8 KB Box Step Overs 10 Burpees 8 KB Thrusters (#16/12,x1)