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
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
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