Strength: Weighted Step-ups 5-5-5-5-5 (each leg) *use dbs/kbs Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (#52/35) *After each set perform 15 V-ups 30 Double Unders Endurance: In teams of 2: 100 Cal Row 80 DB Thrusters (#15/10, x1) 60 Burpees over the DB 40 Toes-to-bar 20 Wall Climbs
Strength: 15min to build up to a heavy weight of the complex: 1 Power Snatch 2 Overhead Squats 1 Hang Power Snatch 2 Overhead Squats Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 30 Toes-to-bar 30 DB Hang Squat Cleans (#22.5/15, x1) Endurance: 7 Rounds for time:
Strength: 5 Sets: 5 Weighted Bar Dips 25sec Sandbag Bearhug hold (ahap) Rest 1:30min Metcon: For reps: AMRAP in 7min of: 10 Thrusters (#43/30) 10 Box Jump Overs Into: AMRAP in 7min of: Max Burpee Pullups
Skill: Kipping Pullups Metcon: 3 Rounds for time: Row 250m 15 Push-Jerks (#60/40) Run 200m 15 Burpees over the bar Endurance: 3 Rounds for time: 800m Run 50 Burpees 50 Box jumps 50 Situps 50 Double Unders
Strength: E2.5MOM for 15min: 2 Cleans *at the first rep of each set pause for 3sec under the knee and 3sec at the catch (squat) Metcon: AMRAP in 14min of: 3 Bar Muscle-ups 6 Alternating arms DB Thrusters (#22.5/15, x2) 9 Pushups *for the thrusters hold 2
Strength: Floor Press 8-8-8-8 Metcon: For time: 40 Deadlifts (#60/40) 75 Double Unders 25 Hang Power Cleans (#70/45) 75 Double Unders 10 S2OH (#80/50) 75 Double Unders Endurance: 8 Rounds, each afap: Run 400m 15 Burpees 15 Wallballs (#10/6) Weightlifting: -Power snatch + hang power snatch (60%
Strength: Deadlift 5-5-5 Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 400m Partner B: AMRAP "Cindy" (5 Pullups, 10 Pushups, 15 Squats) *Switch every run Endurance: 5 Rounds for time: Run 400m w/Plate (#20/10) 27 Plate G2OH 21 Plate Overhead Lunges 15/15 Plate
Skill: Pistol Squat Metcon: 10 Rounds for time: 6 KB Push-Press (#24/16, x2) 6 Pistols 6 Box Jumps Endurance: 5 Rounds for time: Row 500m 30 Medball Situps (#10/6) 60 Double Unders 30 Jump Squats 60 Mountain Climbers
Strength: Weighted Pullups 5-5-3-3-2-2 Metcon: AMRAP in 20min: 20 Situps 20 Clean and Jerks (#43/30) Run 200m Endurance: AMRAP in 40min: Run 800m 21-15-9 KB Swings (#24/16) Pushups Run 800m 21-15-9 Wallballs (#10/6) Burpees
Strength: Tempo Front Squats 3-3-3 @3333 2-2-2 @2222 Metcon: AMRAP in 12min: 2-4-6-8-10… etc 1-arm Devil press (#22.5/15, x1) Toes-to-bar
Strength: 5 Sets: 8 DB/KB Z-Press (heavy but stable) 10-20sec L-Sit (any style) Rest 1:30m Metcon: "The Chief" 5 Rounds: AMRAP in 3 minutes 3 Power Cleans (#61/43) 6 Push-Ups 9 Air Squats Rest 1 minute Endurance: In teams of 2 for time: 400 Wallballs
Strength: Split Jerk 3-2-2-2-2-1 Metcon: For time: 30 Burpees 30 Thrusters (#43/30) 30 Kettlebell Swings (#32/24) 30 Sumo-Deadlift High Pull (#43/30) 30 Burpees Endurance: EMOM for 35 min: 15/12 Cal Row 70 Double Under 10 Burpee Box Jump 15/12 Assault bike 20 DB Snatch (#15/
Strength: 5 Sets: 7 Good Mornings 7 Strict Toes-to-bar *rest 2min between sets Metcon: 7 Rounds for time: 10 Wallballs (#10/6) 6 KB Snatch (#24/16, x1) 2 Bar Muscle-ups Endurance: In teams of 3: 30 minutes for max distance rowed 1- rows 2- works 3- rests Work (continuous)
Strength: Snatch - 20min build to a heavy 1rep or practice technique Metcon: In Pairs, i-go-you-go AMRAP in 15min of: 3 Sandbag Squats (#75/45) 4 Burpees over sandbag 5 Box Jump Overs Endurance: AMRAP in 30min: 50M dual Kb overhead carry (#20/12) Run 400m 50m dual kb overhead
Strength: 15min build to max load for the complex: Clean Pull + Power Clean + Hang Cluster (1+1+1) Metcon: 3 Rounds for time: 75 Double Unders 50 Pushups 25 Kettlebell Swings (#24/16) Endurance: 5 Rounds for time: 30 Lunges with Wallball (#10/6) 30 Situps 30 Push Press (#30/
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 12min of: 12 Deadlifts (#43/30) 9 Hang Power Cleans 6 Push Jerks Endurance: 5 Rounds for time: Run 400m 20 Thrusters (#20/15) 25 Burpees Rest 1:00 after each round.
