Saturday - 020422
Strength: 15min build up load: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 50-40-30-20-10 DB Hang Clean and Jerks (#22.5/15,x1) Cal Row (or Bike 35-28-21-14-7)
Friday - 010422
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Split reps as you like (not runs) *Rx: wear a 9/6kg vest Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: High Hang Snatch Pull+Power Snatch (60%) 3+1 /8 Squat
Thursday - 310322
Strength: E2MOM for 12min: Romanian Deadlifts 6-6-6-5-5-5 Metcon: For time: 3 Legless Rope Climbs 12 Burpee Box Jumps 21 Ring Dips 30 Front Rack Lunges (#60/40) 21 Toes-to-bar 12 Burpee Box Jumps 3 Legless Rope Climbs Endurance: 10 Rounds for time: 20 Cal Bike 30 Medball Situps (#10/6)
Wednesday - 300322
Strength: Weighted Chinups 5-5-5-5-5-5 Metcon: 5 Rounds for time: 10 Hang Power Cleans (#60/40) Bike 15/12 Cal (or Row 20/15) 2 Wall Walks 10 Burpees over the bar Endurance: EMOM for 35min: 1 - 7 Devil Presses (#15/10,x2) 2 - 10 Box Jumps 3 -
Tuesday - 290322
Strength: Paused Front Squats 2-2-2-2-1-1-1 *Sets 1-4 (2reps) - 3sec Pause *Sets 5-7 (1rep) - 6sec Pause Metcon: For total reps: 5min AMRAP: Max Toes-to-bar *EMOM (from 0:00) - 10 DB Deadlifts (#22.5/15,x2) Rest 2:00 then, 5min AMRAP: Max Plate Overhead Lunges (#20/15) *EMOM
Monday - 280322
Strength: 16min build up load for the complex: 1 Clean Pull 2 Power Cleans 4 Front Rack Lunges Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 12 KB Swings (#24/16) 20 V-Ups Endurance: E3MOM for 36min (12 sets): Run 200m 10 Burpee Box Jumps AMRAP X on remaining of
Sunday - 270322
Strength: 15min work up to a heavy load for a 1-rep Hang Cluster Metcon: For time: 21 Deadlifts (#100/70) Run 400m 18 Deadlifts Row 500/400m 15 Deadlifts 150 Double Unders 12 Deadlifts Bike 30/24 Cal
Saturday - 260322
Strength: E2MOM for 14min: Hang Power Snatch 5-5-4-4-3-3-3 Metcon: AMRAP in 14min of: 10 Squat Cleans (#43/30) 20 Situps
Friday - 250322
Strength: E2MOM for 12min: Tempo Front Squats @3032 3-3-3-3-3-3 Metcon: AMRAP in 20min of: 50 Double Unders 8 HSPU 4 Ring Muscle-ups Skills: 1. Rowing Technique 2. Single/Double Unders 3. L-Sits and progressions
Thursday - 240322
Skill: 15min Handstands practice Metcon: For time: 24 KB Swings (#32/24) 24 Cal Row (or 17 Bike) 24 C2B Pullups 24 S2OH (#40/30) 24 Burpees over the bar 24 Overhead Squats (#40/30) 24 V-Ups 24 KB Goblet Reversed Lunges (#32/24) Mobility: Lower Body Endurance: 3 Rounds
Wednesday - 230322
Strength: Deadlift 5-5-5 Metcon For time: 3 Rounds: 15 Dual DB Power Cleans (#22.5/15,x2) 15 Toes-to-bar Rest 2:00 into: 3 Rounds: 15 Dual DB Front Squats (#22.5/15,x2) 15 HSPU Endurance: AMRAP in 40min of: 3 Wall Walks 6 Medball Cleans (#10/6) 9
Tuesday - 220323
Strength: 20min build up load for an RM1 Snatch Metcon: "Helen" 3 Rounds For time: Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: For time: 100 DB Goblet Box Step-ups (#15/10,x1) Run 400m 100 DB Snatch (#15/10) Run 400m 100 Burpee broad jumps