Strength: Weighted Ring Dips 3-3-3-3-3 Pause for 3sec at the bottom of the first rep of each set Metcon: 5 Rounds for time: 16 KB Front Rack Lunges (#24/16, x2) 16 Knees-to-elbows Endurance: For time: 400 Double Unders 50 Mountain Climbers 300 Air-Squats 50 Mountain Climbers 200 Pushups 50
Strength: Tempo Back Squat @33X1 3-3-3-3-3 Metcon: AMRAP in 20min of: 12 Box Jumps 8 S2OH (#60/40) 12 V-ups Endurance: In Pairs, 5 Rounds for time: 1000m Row 50 Medball Cleans (#10/6) 50 Kettlebell Swings (#16/12) Skills: Ring Muscle-ups Requirment: 5 chest-to-bar pullups
Strength: 15min build up to a heavy load for: Clean Pull + Power Clean (2+1) Metcon: 4 Rounds for time: 10 Squat Cleans (#70/45) 10 Strict HSPU Endurance: 10 Rounds for time: 300m Row 30 Double Unders 15 Burpees
Skill: 15min Handstands practice Metcon: AMRAP in 14min of: 30 Double Unders 3 Hang Power Snatch (#43/30) 3 Overhead Squat 30 Double Unders 4 Hang Power Snatche 4 Overhead Squats 30 Double Unders 5 Hang Power Snatch 5 Overhead Squats ...etc keep adding 1rep until the time is over.
Strength: Press 5-5-5 Push-Press 3-3-3 Metcon: 3 Rounds: In 4:00min cap: 12 DeadLifts (#120/80) 24 Pushups AMRAP 10m Shuttle Runs on remaining time. *no rest between rounds *score is the distance in meters accumulated in the shuttle runs
Strength: Bent-Over Row 5-5-4-4-3-3 Metcon: For time: 50 Wallballs (#10/6) 20 KB Swings (#24/16) 35 Wallballs 35 KB Swings 20 Wallballs 50 KB Swings Endurance: 5 Rounds for time: Run 400m 10-20-30-40-50 DB Thrusters (#15/10, x2) 15 Burpee Box Jump Overs
Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 8 DB Snatch (#22.5/15, x1) 3 Bar Muscle-ups 8 Goblet Squats 3 Bar Muscle-ups Endurance: In teams of 2, 6 rounds for time: 30 Push press (#20/15) 30 Front squats 30 Burpee box jumps 600 meter row
Strength: E3MOM for 15min: 3 Push Jerks *pause for 2sec at the catch Metcon: 2 Rounds: 3min AMRAP- Row for calories 1 minute rest 3min AMRAP- 3 Sandbag cleans 60/45kg 12 Air squats 1 minute rest 3min AMRAP- 9 HRPU 12 ABmat situps 1 minute rest Endurance: For time:
Strength: Deadlift 5-5-5-3-3 Metcon: "DB Elizabeth" For time: 21-15-9 DB Squat Cleans (#22.5/15, x2) Ring Dips Endurance: AMRAP in 15min of: 2-4-6-8-10... Cal Row V-Ups Box Jump Overs Into: AMRAP in 15min of: 2-4-6-8-10... Cal Row Burpee tuck jumps Walking lunges (each leg) Skills: 1. Pistol
Strength: Weighted Pushups 8-8-6-6-6-4-4 Metcon: AMRAP in 12min of: 3-6-9-12.... Clean and Jerks (#52/35) 10 Toes-to-bar Endurance: In teams of 2: 25min AMRAP: Partner 1 – DBL KB Front rack Hold while Partner 2 – 5 burpees 10 Air Squats 15 Situps straight into: 5m AMRAP Max Cal on Rower *switch
Skill/Strength: Hang Power Snatch 5-5-5 Metcon: In Pairs, 2 Rounds for time of: 200m Run (together) 60 Power Snatches (#35/25) 200m Run 60 Box jump overs 200m Run 60 Thrusters (#40/30) Endurance: 2 Rounds for time: Run 1200m 50 Wallballs (#10/6) 50 Situps 50 Burpees
Strength: Overhead Squat 5-5-5-3-1 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats
Strength: Front Squat 10-10-10 Metcon: For time: 300 Double Unders, then 7 rounds of: 3 Clusters (#70/45) 12 Toes-to-bar Endurance: In Pairs, AMRAP in 32min of: 20 Sync'd Burpees 20 Sync'd Air Squats 20 Sync'd Situps (clap on top)
Strength: Strict HSPU - 5 sets of 5-10 reps *Rest 90sec *Go deficit if possible or scale down if needed Metcon: 5 Rounds for time: Run 400m 20m DB Overhead Walking Lunges (#22.5/15, x1) Endurance: EMOM for 35 min: 15/12 Cal Row 70 Double Unders 10 Burpee
Strength: Weighted Chinups 3-3-3-3-3-3 Metcon: AMRAP in 15min of: 20 Deadlifts (#80/50) 10 Box Jumps 20 KB Push-Press (#24/16, x1) 10 Box Jumps Endurance: 6 Rounds for time: Run 400m 30 Situps 20 Jumping Lunges 10 Devil-Press (#15/10, x1) Weightlifting: -Snatch pull + snatch (60%) 1+1 /3
Strength: 15min build up to a heavy load of: Clean Pull + Power Clean (2+1) Metcon: 3 Rounds for time: 50 Air Squats 15 HSPU 5 Cleans (#80/50) Endurance: In Pairs, AMRAP in 40min: Row 1000m 80 Double Unders 60 Jacksons 40 DB Push Press (#15/10, x2) 20
