Strength: Bentover Rows 10-10-10 Metcon: In Pairs (I-go-you-go), 14 Rounds for time (7 each) of: Row 250m 8 DB Front Rack Reversed Lunges (#22.5/15,x2) 5 Strict HSPU *Partner A works while partner B holds in a plank. Switch every round until 14 rounds are done (7 each)
Strength: Snatch Balance 3-3-3-2-2-1 *pause for 3sec at the bottom of the squat Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 20 Pushups 20 Russian KB Swings (#32/24) Skills: 1. Double Unders 2. Rope Climb
Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 30 Double Unders 3 Bar Muscle-ups Endurance: 2 Rounds for time: 50 Medball Situps (#10/6) Run 400m 50 Medball Deadlifts Run 400m 50 Wallball Shots Run 400m 50 Medball G2OH Run
Strength: 15min to build a heavy complex of: 2 Deadlifts 1 Power Clean 1 Hang Power Clean Metcon: For time: 21-15-9 Thrusters (#43/30) Pullups 9-15-21 Deadlifts (#43/30) Pushups Endurance: AMRAP in 32min of: 9 Box Jumps 9 Plate G2OH (#20/15) 6 Burpees 6 Pushups 3 Jumping Rollups
Strength: Hang Squat Snatch 12min to build a heavy set of 2-reps Metcon: 8 Rounds for time: Run 200m 10 DB Snatch (#22.5/15,x1) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Row 100-80-60-40-20 Double Unders 15 Medball Cleans to Wallballs (#10/6)
Strength: Push-Jerks 5-5-4-4-3-3 *pause for 2sec at the recieving position Metcon: For time: Run 800m 60 Thrusters (#20/15) 40 Toes-to-bar 60 Thrusters Run 800m Endurance: For time: Run 1000m 250 Situps 150 Medball Cleans (#10/6) 50 Pushup Burpees Row 1250m *Split reps as you like
Strength: 15min build to an RM3 Hang Power Cleans Metcon: For time: 3 Rounds: 10 Strict Pullups 10 DB Hang Power Cleans (#22.5/15,x2) 50 Double Unders -Rest 1:00 and then: 3 Rounds: 10 Pullups 10 DB Push Press (#22.5/15,x2) 50 Double Unders Mobility:
Strength: E2.5MOM for 12.5min (5sets): 4/4 Front Rack Lunges Metcon: "Fight Gone Bad" 3 Rounds for reps: 1min Wallballs (#10/6) 1min Sumo-Deadlift High Pulls (#35/20) 1min Box Jumps 1min Push-Press 1min Row (calories) 1min Rest
Strength: Weighted Pushups 8-7-6-5-4 *30sec Weighted Plank after each set Metcon: AMRAP in 12min of the ladder: 1-2-3-4... Squat Cleans (#80/50) 2-4-6-8... HSPU Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Strength: Romanian Deadlifts 10-10-10 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 4 Rounds for time: Run 400m 30 Wallballs (#10/6) 30 Box Jumps Run 400m 30 X-Ups 30 Back extensions
Strength: 12min build to a heavy 3-reps of Muscle Clean + Press Metcon: For time: 40 Alt Hang DB Snatch (#22.5/15,x1) 50 Push Ups 40 Alt Hang DB Clean & Jerks 50 Burpees 40 DB Thrusters Endurance: Every 3 minutes for 10 rounds of: 12 Burpees over KB
Strength: 4 Sets: 6 Strict C2B Pullups 20sec Hanging Tuck hold 30sec Sandbag Bearhug hold *rest 2:00 Metcon: 4 Rounds for time: 10 Power Cleans (#70/45) 30 Situps *EMOM - 3 Burpees over the bar Endurance: EMOM for 36min (6 rounds): 1 - 10 Cal Row 2 -
Strength: Back Squat 6-4-4-4-2-2 Metcon: 2 Rounds for time: Run 400m w/medball (#10/6) 50 Wallballs 5 Rope Climbs Endurance: 4 Rounds: 4min AMRAP: 200m Row 20 V-Ups -rest 1min 4min AMRAP: 12 Medball Cleans 6 Burpees over medball -rest 1min
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min of: 5 HSPU 10 Pullups 15 Box Jumps Mobility: Lower Body Weightlifting: -Snatch transition (practice) -Hang snatch (70%) 2×3 (75%) 2×2 (80%) 2×2 (85%) 1×1 (90%) 1×1 -Clean and jerk Increasing weight- start (70%) 1+1 /9
Strength: 15 min to establish: 1 Rep Max Power Clean Metcon: For max reps: 15min to complete: 100 Double Unders 25 Deadlifts (#60/40) 100 Double Unders 20 Power Cleans (#60/40) 100 Double Unders 15 Squat Cleans (#60/40) In the remaining time: Maximum Burpees over the bar.
Strength: Hang Squat Cleans 3-3-2-2-2-1-1 *pause for 3sec at the bottom before completing each rep Metcon: AMRAP in 10min of the ladder: 4-8-12... Thrusters (#60/40) 10 Box Jump Overs Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
