Strength: Weighted Chin-ups 5-4-4-3-3-2 *20sec Hollow Hold after each set Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Cleans (#50/35) Thrusters Outdoor: AMRAP in 45min of: 200m Run 10sec Plank 10 Rope Jumps 10 Situps *add + 200m run and 10sec/reps each round Endurance: 10 Rounds for time:
Strength: Bulgarian Split Squat 10-10-10-10 Metcon: 3 Rounds for time: 14 HSPU 15 Burpees 16 Step-ups (#22.5/15, x2) Outdoor: 1. Death By 10m Run 2. Death By Pushups 3. Death By Situps
Strength: Snatch Balance 3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 16min of: Run 400m 12 Power Snatches (#50/35) Endurance: Run 800m 50 Plate G2OH (#20/15) Run 800m 50 Burpee Box Jumps Run 800m 50 V-Ups Run 800m 50 Pushups
Strength: Pause Front Squat 3-3-3-2-2-2 pause for 2sec at the bottom of each rep Metcon: 10 Rounds: 1min cap: 3 Push Jerks (#80/50) 5 Burpees AMRAP Box Jumps on remaining time *Rest :30sec between rounds *Score is total box jumps Outdoor: EMOM for 36min: 1: Pushups 2: Situps 3:
Strength: Press 5-5-5 Metcon: 4 Rounds for time: Run 200m 30 Air-Squats 10 Hang Power Cleans (#60/40) Endurance: For time: 20-40-60-40-20 ABmat Situps DB Burpees (#15/10, x2) Wallballs (#10/6)
Strength: Deficit Deadlifts (20kg plate) 5-5-3-2-2 Metcon: AMRAP in 15min of: 15 Situps 10 Double DB Clean and Jerks (#22.5/15, x2) 5 Bar Muscle-ups
Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 6 Rounds of: 24 Double Unders 8 DB Snatches (#22.5/15, x1) -Into: 3 Rounds of: 12 Wallballs (#10/6) 8 DB Devil-Press (#22.5/15, x1) Outdoor: For time: 60 Air Squats 30 Rollups 10 Broad Jumps 500m Run 40 Air
Strength: 6 Sets for load: Clean Pull + Power Clean (1+1) Metcon: For time: 100 Overhead Squats (#43/30) *EMOM - 5 Burpees Endurance: AMRAP in 35min of: 21 Kettlebell Swings (#16/12) 21 Knees-to-elbows Run 400m 21 Wallballs (#10/6) 21 Burpees Outdoor: 6 Rounds for max reps: 1min
Strength: Weighted Pullups - 15min to build RM3 Metcon: 3 Rounds for time: 6 Deadlifts (#120/80) 12 Box Jumps 24 Goblet Jump Squats (#24/16) 48 Double Unders Outdoor: For time: 612 Walking Lunges 46 Burpees Every 5 minutes, perform: 25 Air Squats 20 Push-Ups Weightlifting: -Vertical jump with
Strength: Barbell Lunges (BTN) 8-8-6-6-4-4 Metcon: On a running clock for 14min: 21-15-9 HSPU 9-6-3 Squat Cleans (#80/50) AMRAP Wallballs (#10/6) in the remaining of the time *Score = Wallballs accumulated Endurance: 5 Rounds for time: 5 Wall Climbs 10 Thrusters (#20/15) 15 Burpees 20 Box Jumps 25
Skill: 12min Handstand practice Metcon: For time: Run 400m 30 Power Cleans (#43/30) 20 Front Squats 10 Burpees over the bar 20 Front Squats 30 Power Cleans Run 400m Outdoor: 35 min time cap: 2000m Run (4 laps) In the remaining time -AMRAP 8 Burpees 26 Jumping Lunges 12
Strength: Push-Press 5-5-5-5-5 Metcon: AMRAP in 15min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 12 Pushups 25 Double Unders Endurance: For time: 30-20-10-20-30 Burpees ABmat Situps Kettlebell Swings (#24/16) Jumping Lunges
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20 minutes: 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
Strength: Weighted Dips (Bars/Rings) 6-6-4-4-2-2 *pause for 15sec at the top of the last rep of each set Metcon: For time: 21-15-9 Thrusters (#43/30) Burpees over the bar V-Ups Box Jump Overs Outdoor: 35min time cap: 2000m Run (4 laps) In the remaining time -AMRAP 8 Burpees 26
Strength/Skill: E2MOM for 14min: 3 Hang Power Cleans Metcon: AMRAP in 14min of the ladder: 2-4-6-8... KB Snatches KB Overhead Lunges Burpees over KB Outdoor: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter
Strength: 3 Sets: 6 Deadlifts 5-10 Strict Toes-to-bar *Rest 2:30 Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Outdoor: For time: 20-18-16-14-12-10-8-6-4-2 reps of: Burpees Air Squats Hand Release Push-Ups 10 meter Shuttle Sprint Weightlifting: -Snatch transition practice -Hang snatch (70%
