SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Squat
  • 1 x 3
  • 2 x 2
  • 3 x 1

METCON

• AMRAP10
  • 5 Power Cleans (135/95#)
    10 Wall Balls (20/14#)

SPEAKEASYSWEAT

• 6 Rounds

  25 American Swings
  50′ Walking Lunge
  2 Rope Climbs

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Every 3:00 x 5
  • 10 Backsquats
    • Start at around 60% and build every round if able

METCON

• Max Effort 2k Row

SPEAKEASYCROSSFIT

STRENGTH

• EMOM10
  Odd: Strict HSPU
  Even: Strict C2B Pullups

METCON

• Alternating Full Rounds w/ a Partner, 4x Each:
  12/9 Cal Assault Bike
  20′ Walking Lunge (2×50/2×35#)
  20′ Handstand Walk

SPEAKEASYSWEAT

• 6 Rounds For Time:
  • 20 Cal Row
    20 Wallballs

SPEAKEASYCROSSFIT

METCON

• For Time:
  • 1 Mile Run
    25 Burpees to Target
    50 Alt. Hang Snatches (50/35#)
    25 Burpees to Target
    1 Mile Run

SPEAKEASYSWEAT

• 5 Rounds

  5 Renegade Rows
  10 Hanging Knee Raises (Strict)
  :20 Assault Bike Sprint
  Rest 1:00

SPEAKEASYCROSSFIT

GYMNASTICS- 15 Minutes reviewing the kip and muscle up progressions

METCON

• For Time:
  • Double Unders
    20-40-60-80-100
    Muscle Ups
    2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

• AMRAP18
  8 Burpee Box Jump Overs
  8 DB Hang Clean & Jerk (R Arm)
  8 DB OH Lunges (R)
  8 DB Hang Clean & Jerk (L)
  8 DB OH Lunges (L)

After Party

• 3 Rounds
  :20 Hollow Rocks
  :20 Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 x 5 Front Squat @ weight used during Week 1 of this month (5 x 3)

GYMNASTICS – Pistol squat review and progressions

METCON

• AMRAP8:
  • Clean and Jerks (135/95#
  • Pistols
    • Ascending ladder (2/4/6…/etc)

SPEAKEASYSWEAT

• For Time
  • 1000m Run
    100m SA Farmers Carry (R)
    100m SA Farmers Carry (L)
    1000m Run
    100m SA Farmers Carry (R)
    100m SA Farmers Carry (L)
    1000m Run

SPEAKEASYCROSSFIT

METCON

• EMOM25
  1. 15/12 Cal Assault Bike
  2. 10 C2B Pullups
  3. 10m Handstand Walk
  4. Max Situps
  5. Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 x 8 Back Squat

METCON

• 2 Rounds
  400m Run
  200m Farmers Carry (2×50, 2×35#)
  40m Sled Push (+90, +55)
  20sec Wall Sit

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

METCON

• 7 Rounds:
  30 Double Unders
  3 Unbroken Hang Squat Snatches
  • *7 Burpees Over Bar if dropped before set is completed. 

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

STRENGTH

• EMOM10
  Odd: 1R/1L Turkish Getup
  Even: 10 Hollow + 10 Arch Rocks

METCON

• For Time:
  • 1k Row/Ski
    50 Pushups
    30 Toes To Bar
    500m Row/Ski
    25 Pushups
    15 Toes To Bar

SPEAKEASYSWEAT

• AMRAP21
  21 Cal Assault
  21 Russian Swings
  21 Abmat Situps