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:
Workout Video: Warmup: 10 Inch Worms 20 Dislocations 20 Scapula Pushups 20/20 Wrist Rotations 20 Cossack Squats 10 Burpee Broad Jumps Strength: 3 Sets: Max Strict HSPU 30sec Hollow Hold Metcon: 5 Rounds for time: 30 1-arm Overhead Lunges 10-8-6-4-2 Broad Jumps 30 Sumo-Deadlift High Pull
Workout Video: Warmup: 100 Double Unders (scale for knee taps) Then 2 sets: 6 Inch Worms 12 Backpack Deadlifts 6 Sotts Press 12/12sec External Rotation Shoulder Stretch Strength: 5 Sets: Max Door Pullups *rest 2min between sets *scale for eccentric pullups or bent-over rows Metcon: For time: 20-18-16-14-12-10 Backpack
Video Movie: Warmup: 4 Sets: 6/6 Wrist Rotations 8 Dislocations 10 Good Mornings 12 FAST Knee Taps Skill: 5 Sets: Max effort Double Unders/Single Unders in 1min *Rest 2min between sets Metcon: 10 Rounds for time: 20sec Handstand hold 15 Backpack Swings (use kb/db if you have
Workout Video: Warmup: 10/10 Arm Circles (forward/backward) 20 Cossack Squats 20 Diamond Pushups 20 Narrow Squats 20 Burpees Strength/Skill: Weighted Pistol Squats 10-10-10-10-10 (5 each leg) Work as heavy as possible or practice technique Metcon: AMRAP in 20min of the ladder: 50 Mountain Climbers (25/25) 8-12-16-20.
Workout Video: Warmup: Tabata (:20work :10rest x8) Jump Squats Good mornings (broomstick) Pushups Dislocations Strength: Tempo Weighted Pushups @3331 5-5-5-5-5-5 *Tempo @3331 means: 3sec on the way down, 3sec pause at the bottom, 3sec on the way up, 1sec rest before next rep Metcon: 2 Rounds for time: 30 Weighted
