Workout Video: Warmup: 30 Knee taps 25 Overhead squats 20 Good mornings 15 Sotts press 10 Wall climbs Core Strength: 1-2 Sets for quality: 20 Russian Twists 20 V-Ups 20 Flutter kicks (x2) 20 Reversed crunches 20sec Hollow hold Metcon: 5 Rounds for reps (hspu): With a 2:00 clock
Workout Video: Warmup: 15 Burpees 3 sets: 10 G2OH 12 Walking Lunges 10 Jacksons 12 Hollow Rocks 15 Burpees Strength: 3 Sets: 15/15 Bent Over Rows 10-20 Diamond Pushups Metcon: 3 Rounds for max reps: 1min Burpee Step-ups 1min Jumping Lunges 1min Clusters 1min V-ups 1min Sheet Rows 1min
Workout Video: Warmup: 3 Sets: 12 Dislocations 20sec Duck Walk 12 Overhead Lunges (light) 20sec Frog Jumps 12 Deadlifts Strength/Skill: Pistol Squat 6-6-6-6-6 (3 each leg) Increase load or practice technique Metcon: 10 Rounds for time: 30 Double Unders 12 Power Cleans 6/6 Overhead Lunges
Workout Video: Warmup: 7min work: 2 Inch Worms 4 Pushups 6 Burpees 8/8 Elbow rotations 10 Dislocations 12 Good mornings Strength: 3 Sets: 5-10 Strict HSPU followed by 30sec Chin over door hang Metcon: 3 Rounds for time: 25 G2OH 23 Back extensions 25 Clapping Pushups 23 Weighted Situps
Workout Video: Warmup: 3 Sets: 10 Pike Pushups 3 Burpees over object 10 Jump Squats 3 Burpees over object 10 Hollow Rocks 3 Burpees over object 10 Kang Squats Strength: 3 Sets: 10/10 Z-Press 20sec L-Sit Metcon: For time: 300 Weighted Squats *E2MOM - 10 Devil Press *scale down
Workout Video: Warmup: 2 Sets: 10/10 Wrist Rotations 10 Dislocations 10 Pike Pushups 5 Inch Worms 10 Burpees 10 Jump Squats 10 Hollow Rocks Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – Strict HSPU 3 – Burpee High Knees 4 – V-Ups 5 – Door Pullups 6 – Jacksons 7
Workout Video: Warmup: 3 Sets: 5 Inch Worms 5/5 Overhead Lunges 10 Back extensions 10 Burpee step-ups 20 Standing Ostrich Strength: 6 Sets: 6/6 Single-leg Deadlifts (increase load) 12/12 Single-leg Glute Bridges *rest 2min Metcon: AMRAP in 16min of the ladder: 4-6-8-10-12... Push-Press Russian Twists (x2 reps)
Workout Video: Warmup: 10 High Knee Jumps 15 Dislocations 20 Overhead Squats 25/25 Wrist Rotationd 20 Overhead Squats 15 Dislocations 10 High Knee Jumps Skill: Handstands practice for 12min Metcon: For time: 25 Thrusters 50 Double Unders 25 Thrusters 50 Mountain Climbers 25 Thrusters 50 Burpee Broad Jumps
Workout Video: Warmup: 1min Knee Taps then: 3 sets: 2 Wall Climb :15sec Hollow Hold 4 Inch Worms :15sec Superman Hold 8 Narrow Squats :15sec Duck Walk Strength: 6 Sets: 5-10 Weighted Pushups :30sec Right Side Plank :30sec Left Side Plank :30sec Commando Plank Metcon: AMRAP in 13min of: 3
Workout Video: Warmup: 5min work in light intensity: 7 Pushups 10 Backpack Deadlifts 7 Dislocations 10 Hollow Rocks 20sec Frog Jumps Strength: 6 Sets, use a heavy load: 5 Tempo Weighted Squats @5350 *Tempo: 5 sec on the way down 3 sec pause at the bottom 5 sec on the
Workout Video: Warmup: 5 Sets: 5 Good mornings 5 Dislocations 5 Overhead Squats 5 Squat Dislocations 5/5 Wrist Rotations Strength: E2MOM for 16min (8 sets): 8/8 Single-arm Press (use kb/db/backpack) +20sec Handstand Hold Metcon: For time: 20 Backpack Clusters 30 Jumping Lunges 40 Sheet rows 50
Workout Video: Warmup: 30sec work, 15sec rest for 2 sets: 1: Backpack Deadlifts 2: Squat Dislocations 3: Weighted Overhead Situps 4: Broad Jumps Core Strength: EMOM for 7min: Max time L-Sit hold AMRAP Hollow Rocks in remaining time *scale drills as needed Metcon: AMRAP in 22min: 50 Jumping Jacks 15
Workout Video: Warmup: 1min Dead Hang (door) 20 Dislocations 20 Overhead Squats 20 Backpack Pushpress 10 Inch Worms 10 Burpees 10 Rollups Strength: 5 Sets: 5-8 Weighted Door Pullups 1min Weighted Squat Hold *add a weighted backpack if possible *scale for eccentric pullups Metcon: 5 Rounds for time: 30 Backpack
Workout Video: Warmup: 3min Jump Rope (singles/doubles) Then 3 sets: 20sec Duck Walk 15sec Handstand hold 10 Diamond Pushups 5 Burpee High Knees Strength: Tempo Jacksons @ 3030 10-10-10-10-10 *3 sec on the way down, 3 sec on the way up on each rep *add a weighted backpack for more
Workout Video: Warmup: 2 sets: 10 Good Mornings 10 Hollow Rocks 2sets: 10 Back extensions 10/10 Elbow Rotations 2sets: 10 Weighted Squats 10sec Squat Bottom Hold Core Strength: “Durante Core” 5 Sets: 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10sec Hollow Hold 1min rest Metcon: For time: 27-21-15-9-3
Workout Video: Warmup: 50 Mountain Climbers Then 2 sets: 3 Wall Climbs 12 Hand Release Pushups 12 Weighted Lunges 12 Back extensions Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible) Max time Chin Over Door Hang in remaining of the 2min (scale for straight arms hang) Metcon:
