Workout Video: Warmup: 4 Sets: 12 Standing Ostrich 6 Inch Worms 12 Overhead Lunges 6 Pike Pushups Then 30sec Handstand hold Strength/Skill: EMOM for 12min: Even: 10/10 Single-leg Deadlifts Odd: 10/10 Single-arm Strict Press *hold plank for the remaining of the minute, no rest Metcon: AMRAP in
Workout Video: Warmup: 2 Sets: 15 Narrow Squats 15sec Duck Walk 2 Sets: 15 Back extensions 15sec Standing Ostrich 2 Sets: 15 Pushups 15sec Passive Door Hang Strength/Skill: Weighted Pistols 5-5-5-5-5 (each leg) Go heavy or practice technique Metcon: For time: Run 800m (400 x2) Then: 150 Deadlifts 100
Workout Video: Warmup: 3 Sets: 10 Pushups 3 Wall Climbs 20sec Duck Walk 3 Inch Worms 10sec Handstand hold Strength: EMOM for 10min: Even: 5-10 Strict HSPU Odd: 5 Weighted Door Pullups Metcon: 7 Rounds for time: 15 Hang Squat Cleans 20 Shoulder Taps Endurance: For time: Run 400m / 2min
Workout Video: Warmup: 2 Sets, 30sec work on each: Dislocations Kang Squats Wrist Rotations Hollow Rocks Inch Worms Strength: 3 Sets: 10/10 Z-Press 10-20 Jacksons Rest 2min Metcon: AMRAP in 20min of: 40 Jump Squats 15 HSPU 10 Rollups *Every 2:00min starting from 00:00 do 40 Double
Workout Video: Warmup: -50 Mountain Climbers -Then 2 Sets of: 5 Inch Worm 10 Pushups 12 Cossack Squats 15 Situps Skill: Tabata L-Sit hold + Handstand hold (alternate) Metcon: 6 Rounds for time: 12 Power Cleans 12 Burpees over object 12 Sheet Rows 12 Push Press 12 Hollow Rocks 12 Weighted
Workout Video: Warmup: 3 Sets: 20sec Commando plank 10 Good mornings 10 Overhead Squats 5 Burpees 5 Rollups Core Strength: 5 Sets: 20sec Hollow hold 10 V-Ups 20sec Right side plank 10 Back extensions 20sec Left side plank 10 Overhead Situps *Rest as needed between sets Metcon: 3 Rounds for
Workout Video: Warmup: 3 Sets: 8 Good Mornings 20sec Frog Jumps 8 Squat Dislocations 20sec Bear Walk 8 Pushups Strength: Weighted Good Mornings 10-10-10-10-10 Metcon: For reps: Tabata G2OH Tabata V-ups Tabata Thrusters Tabata Pike Pushups *no rest between tabatas (total 16min) *Tabata = 8sets of :20work :10rest (4min)
Workout Video: Warmup: 10/10 Wrist Rotations 20 Jumping Jacks 10 Pushups 20 Kang Squats 10 Diamond Pushups 20 Hollow Rocks 10/10 Elbow Rotations Strength: Death by Pushups EMOM for as long as possible 2-4-6-8-10-12.... Pushups Metcon: AMRAP in 20min of: 30 Situps 15 Devil Press 30 Back extensions
Workout Video: Warmup: -20 Dislocations -3 Sets of: 10 Jump Squats 10 Pushups 10 Good mornings -10 Rollups Strength: Weighted Bulgarian Split Squat 12-12-12-12-12 (6 each leg) 20 Hollow Rocks after each set *Rest 2min Metcon: For time: 5 Rounds of: 20 Russian Swings (kb/db/backpack) 20 Goblet Squats
Workout Video: Warmup: 40sec Commando Plank 40sec Squat hold 30 Knee taps 30 Heels to butt 20 Good Mornings 20 Dislocations 10 Burpee Step-ups 10 Inch Worms Strength: 5 Sets: 10/10 Single leg deadlifts 20 Bent-over Rows Metcon: For time: 27-21-15-9-3 reps of: Thrusters Weighted Step-ups 1min Commando Plank
Workout Video: Warmup: 30sec Door Hang Then 3 sets: 8 Pike Pushups 15sec Duck Walk 8 Dislocations 10 Back extensions Strength: 4 Sets: 5-8 Weighted Door Pullups (backpack) 30 Shoulder taps or 30sec HS Hold Metcon: AMRAP in 22min of: 6 Burpees 8 Hang Squat Cleans (db/kb/backpack) 10
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
