Strength: Overhead Squat - 15min to build RM1 Metcon: "Kobe" AMRAP in 13 minutes: 8 Thrusters (#43/30) 24 Box Jumps "Great things come from hard work and perseverance. No excuses." -Kobe Bryant Endurance: For time: 50-45-40-35-30-25-20-15-10 One Arm KB Swings (#16/12) Run 200m KB
Strength: 7 Sets for load: Power Clean + Hang Power Clean (2+1) Metcon: AMRAP in 14min of: 4-6-8-10-12... etc Front Squats (#60/40) Ring Dips Endurance: 3 Rounds for time: Run 800m 50 Plate Russian Twists (#10/5) 40 Plate G2OH Run 400m 30 Plate Squats 20 Burpees on plate
Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 Metcon: For time: 40-40-20-10 DB Push-Press (#22.5/15, x1) DB Snatches (#22.5/15, x1) 15 Burpees Over Bar Endurance: 3 Rounds for time: 100 Double Unders 80 Walking Lunges Steps 60 Pushups 40 Cal Row 20 Burpees Weightlifting: -Snatch transition practices
Metcon: "Kelly" 5 Rounds for time of: 400 meter Run 30 Box Jumps 30 Wallball Shots (#10/6) Endurance: For time: 10 Rounds of "Cindy" Row 3km Run 1600m Skills: Handstands (hold/walk)
Strength/Skill: Power Snatch 3-3-3-3-3 Metcon: For time: Run 800m 30 Box Jumps 30 Overhead Squats (#43/30) 30 HSPU 30 Cal Row Endurance: AMRAP in 35min: 15 Kettlebell Swings (#16/12) 10 Knees-to-elbows 5 Burpee-Pullups *E5MOM Run 400m
Skill: 15min Handstands practice Metcon: For time: 21-15-9 Thrusters (#52/35) 42-30-18 Toes-to-bar *EMOM 3 Burpees over the bar Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings (#16/12) Run 400m 70 Pushups Run 200m 60 Burpees
Strength: Front Squat - 15min work to build an RM2 Metcon: AMRAP in 16min: 25 Abmat Situps 15 Box Jumps 10 S2OH (#60/40)
Skill: Box Jump for height - 15min work to a highest jump Metcon: 7 Rounds for time: 35 Double Unders 20 Wallballs (#10/6) 5 Ring Muscle-ups Endurance: For time: 100 Rollups 200 Goblet Lunges (#16/12) 300 Russian Twists (#16/12) *Split reps as you like
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: E4MOM for 12min (3 rounds): Run 400m AMRAP Clean and Jerks on remaining time *RX: 1st Round #60/40 2nd Round #70/45 3rd Round #80/50 Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 200 Burpee Box Jumps Then: Row 1000m
Strength: Push Press 5-5-5-3-3 Metcon: AMRAP in 20min of: Run 200m 16 Pistols 8 Strict HSPU Endurance: In teams of 4 for max distance row in 40min: Partner 1: Rows Partners 2 and 3: Partner Medball Passes (#10/6) Partner 4: Rest *Switch roles every time the medball falls or
Strength: Hang Power Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 40 Double Unders 10 DB Thrusters (#22.5/15, x2) 10 Ring Dips Endurance: For time: Run 1600m 70 Box Jumps 60 V-ups 50 Pullups 40 Burpees 160 Double Unders Skills: 1. Double Unders 2. Kipping Pullups
Strength: Back Squat 5-5-5 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#61/43) 50 Pushups 50 Box Jumps 50 Floor Wipers (#61/43, each side) 50 Alternating Kettlebell Clean-and-Presses (#16/12, x1) 25 Pullups Endurance: For time: 100 Wallballs (#10/6) Run 800m 100 DB Snatches (#15/
Strength: Deadlift 3-3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Double Unders 5-10-15-20-25 Hang Squat Cleans (#43/30) Endurance: AMRAP in 40min of: 5 Pullups 10 Pushups 15 Air-Squats 20 Situps 25 Double Unders
Strength: 15min build up to a heavy load for the complex: Clean + Hang Clean + Jerk (1+1+1) Metcon: For time: 30 Situps 50 DB Snatch (#22.5/15, x1) 30 Situps 50 Toes-to-bar 30 Situps 50 Burpees 30 Situps Endurance: 5 Rounds for time: Run 800m 30 Wallballs (#10/
Strength: Floor Press 5-5-5 AMRAP Strict Ring Dips after each set Rest 2:30 Metcon: 5 Rounds for time: Run 400m 15 Wallballs (#10/6) 15 Pullups Endurance: 6 Rounds for reps: 1min KB Swings 1min KB Goblet Squats 1min KB Push-Press 1min KB Sumo-Deadlift High-Pull 1min KB Facing Burpees
Strength: 20min work up to a heavy 1-rep Snatch or practice technique Metcon: AMRAP in 10min: 3 Power Snatches (#60/40) 5 Burpees over the bar 7 Front Squats (#60/40) Endurance: AMRAP in 18min: Run 400m 30 Jump Squats Row 300m 15 Box Jump Overs Into: AMRAP in 18min:
