Strength: Strict Chest-to-bar pullups 5-5-5-5-5 No weight added. Work on pulling the bar as low as you can under your chest. Use any grip style. Metcon: In pairs for max reps: 4min Max Hang Power Cleans (#60/40) 4min Max Shoulder to overhead (#60/40) 4min Max Front Squats (#60/
Strength: Weighted Ring Dips 5-3-3-3-2-2 Metcon: For time: 100 Double Unders 12 Squat Cleans (#70/45) 50 Box Jumps 9 Squat Cleans (#80/50) 25 Burpees 6 Squat Cleans (#90/55) Endurance: AMRAP 45 min: 1000m run 30 Burpees 30 Back Extensions 30 Push Ups Weightlifting: -Snatch transition practice -Hang
Strength: Overhead Squat 5-4-3-2-1 Metcon: 10 Rounds for time: Run 200m 10-9-8-7-6-5-4-3-2-1 Devil-Press (#22.5/15, x2) Endurance: AMRAP in 36min: Run 200m 10 Jumping Rollups 20 Goblet Lunges (#16/12) 30 Kettlebell Swings (#16/12) Skills: 1. Double Unders 2. Butterfly Pullups (requirment: good kipping pullups)
Strength: Press - 15min to find RM2 Metcon: 5 Rounds for time: 25 Air Squats 12 C2B Pullups 6 Power Snatches (#50/35) Endurance: In teams of 2 AMRAP in 40 min : Row 15/12 Cal 10 Jumping Lunges Max Effort Burpees 2 min on , 2 min off , one partner
Skill: Endurance tests: 1. 500m Row (1 attempt) 2. 400m Run (2 attempts) 3. 6x6 Shuttle Sprints (3 attempts) *rest as needed between atempts Metcon: AMRAP in 10min of: 7 Deadlifts (#60/40) 3 Thrusters (#60/40) Endurance: 5 Rounds for time: 22 Kettlebell swings (#16/12) 22 Box Jumps
Strength: Deadlift 5-5-5 Metcon: AMRAP in 15min of: 9 Kettlebell Swings (#32/24) 6 Hang Power Cleans (#60/40) 3 Wall Climbs
Metcon: "Elections 20.3" For time: Run 1200m 120 Wallballs (#10/6) 120 Burpees 120 Box Jumps Run 1200m *RX: Wear a 10/6kg vest Endurance: Same as WOD
Strength: 5 Sets: 5 Bent-Over Rows (increase load between sets) Max Strict Bar Dips *rest 2:00 Metcon: 5 Rounds for time: 50 Double Unders 10 S2OH (#70/45) Endurance: In teams of 2 : AMRAP in 40 min: Partner 1: Row 800m Partner 2: AMRAP: 10 Jump Squats 10 Pushups
Strength: 15min build to a heavy set of: Cluster + Thruster (1+1) Metcon: AMRAP in 16min of the ladder: 2-4-6-8... etc DB Snatch (#22.5/15, x1) DB Step-ups (#22.5/15, x1) Endurance: 5 Rounds: Run 800m 20 KB Swing (#16/12) 20 Pushups 20 Ring Rows Weightlifting: -Snatch
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 5 Weighted Pullups (#10/4kg DB between legs) 5 Deadlifts (#100/70) 5 Burpees over bar Endurance: 40min AMRAP: 10 Cal Row 20m Burpee broad jumps 30 Air-Squats 40 Double Unders Skills: 1. Pistol Squat 2. Handstand Pushups (Strict and Kip)
Skill: E2MOM 10min: Even: max Handstand hold Odd: max One-arm Hang each arm (scale to 2-arms if needed) Metcon: AMRAP in 15min: Run 200m w/plate (#20/15) 15 Plate G2OH (#20/15) 15 Pushups Endurance: 5 Rounds for time: Run 800m 50 Air-Squats 50 Situps
Strength: Jerk (from the rack) 15min to build a heavy 1-rep Metcon: For time: Run 800m 50 Toes-to-bar 30 Overhead Squats (#60/40) 50 Hand Release Pushups Run 800m Endurance: For time: 100-90-80-70-60-50 Double Unders Situps Run 400m
Strength: 15min build to a heavy load of the complex: Snatch Pull + Power Snatch + Overhead Squat (1+1+1) Metcon: 2 Rounds for time: 50 Walking Lunges Steps 30 Kettlebell Swings (#24/16) 10 Bar Muscle-ups
Strength: Take 20min to build a heavy complex of: Thruster + Push Press + Push Jerk (1+1+1) Metcon: AMRAP in 13min: 3 Thrusters (#60/40) 5 Burpees over the bar 10 Pushups 15 Air-Squats Endurance: EMOM for 36min: 1: 12 Wallballs 2: 10 Box Jumps 3: 12 Cal Row
Strength: Weighted Pullups 3-3-3-1-1-1 Metcon: For time: 21-15-9 reps of: DB Power Cleans (#22.5/15, x2) HSPU DB Step-ups (#22.5/15, x2) Endurance: In teams of 2: 100 Double Unders Run 800m 100 Double Unders Run 600m 100 Double Unders Run 400m 100 Double Unders then Row 3km
Strength: Weighted Pushups 5-5-5-5-5 Metcon: AMRAP in 15min of the ladder: 2-4-6-8-10.... etc Burpees 3 Clean and Jerks (#70/45) *Clean and Jerks stays on 3 reps for the whole workout Endurance: AMRAP in 30min: Run 400m 30 Air Squats 20 Hollow Body Rocks 10 Box Jumps Weightlifting: -Box jump
