Skill: Handstand practice for 12min Metcon: In teams of 3, AMRAP in 24min of: 150 Double Unders 30 Overhead Squats (#60/40) 60m Sandbag bear hug carry (#60/45) *Only one works at a time *The sandbag must not touch the ground for the whole workout, one partner must hold
Strength: Snatch Balance 2-2-2-2-2-2-2 Metcon: For time: Run 400m 30 Wallballs (#10/6) 12 Power Snatches (#60/40) Run 400m 30 Wallballs 9 Power Snatches Run 400m 30 Wallballs 6 Power Snatches Endurance: For time: Run 800m 100 Jump Squats 50 Mountain Climbers 100 Situps 40 Mountain Climbers 100 Box
Strength: Front Squat 3-3-2-2-1-1-1 Metcon: For time: 20-16-12-8-4 DB Hang Squat Cleans (#22.5/15, x1) HSPU Weightlifting: -Front squat Practice and mobility -Squat clean (50%) 5×1 (60%) 4×1 (70%) 3×2 (80%) 2×3 -Back squat (50%) 5×1 (60%) 4×1 Max rep (70%) -Concentric squat
Skill: Kipping Toes-to-bar Metcon: AMRAP in 16min of: 4 Deadlifts (#110/75) 6 Burpees 8 Toes-to-bar Endurance: AMRAP in 35min of: 50 Wallballs (#10/6) 50 Russian Kettlebell Swings (#20/16) 75 Situps 75 Pushups 100 Double Unders
Strength: E3MOM for 15min: 2 Push Jerks + 1 Split Jerk Metcon: 5 Rounds for time: Run 400m 15 Power Cleans (#45/32.5) Endurance: In Pairs, 3 Rounds for time: 200 Kettlebell Swings (#16/12) 400 Double Unders Run 800m (together) 1200m Row
Metcon: Open Workout 20.4: For time: 30 Box jumps 15 Clean and Jerks (#43/30) 30 Box jumps 15 Clean and Jerks (#61/38) 30 Box jumps 10 Clean and Jerks (#83/52) 30 Pistols 10 Clean and Jerks (#102/65) 30 Pistols 5 Clean and Jerks (#124/79)
Strength: Bent-Over Rows 8-6-6-4-4 *5-10 Slow Dragonflags after each set Metcon: For time: 32 Toes-to-bar 15m DB Overhead W.Lunges 32 Burpee-Pullups 15m DB Front Rack W.Lunges 32 Ring Dips 15m DB Suitcase W.Lunges 32 DB Snatches RX: #22.5/15, x1
Strength: Paused Overhead Squat 3-3-3-3-3 *pause for 3sec at the bottom Metcon: For time: 5-4-3-2-1 Hang Squat Cleans (#80/50) 25-20-15-10-5 Clapping Pushups 25-20-15-10-5 V-ups Endurance: 5 Rounds for time: Run 400m 30 Situps 21-15-9: Box Jumps Pushups Goblet Squats (#16/12)
Strength: Press 5-5-5 Metcon: 7 Rounds for time: 40 Double Unders 15 KB Swings (#24/16) 3 Ring Muscle-ups Weightlifting: -Snatch pull up to knee (60%) 3×8 -Snatch pull with pause above knee (60%) 2×6 -Snatch pull (60%) 2×4 -Snatch Touch n' go *Practice
Strength: DB Bulgarian Split Squat 5-5-5 (each leg) Superset with: DB Single leg deadlift 5-5-5 (each leg) Metcon: 3 Rounds for time: 20 Hang Clean and Jerks (#40/30) 20 Bar facing burpees Endurance: For time: 100 Double Unders 100 Air Squats 100 Situps 100 Pushups 100 Pullups 100 Pushups
Strength: Power Clean 3-3-2-2-1-1 Metcon: For time: 50 Wallball Shots (#10/6) Run 400m 50 S2OH (#50/35) Run 400m 50 C2B Pullups Endurance: For time: Run 800m Row 800m Then 3 Rounds: 60 Kettlebell Swings (#16/12) 60 Walking Lunges Steps 60 Situps Then: Row 800m Run 800m
Metcon: Open Workout 20.3: For time: 21 deadlifts (#102/70) 21 handstand push-ups 15 deadlifts (#102/70) 15 handstand push-ups 9 deadlifts (#102/70) 9 handstand push-ups 21 deadlifts (#143/93) 15m handstand walk 15 deadlifts (#143/93) 15m handstand walk 9 deadlifts (#143/93) 15m handstand walk Time
Strength: 15min to build RM2 Front Squat Metcon: AMRAP in 15min of: 4-6-8-10... Sumo-Deadlift High Pull (#52/35) 10 Pushups 5 Burpees Endurance: AMRAP 35min with a partner: Partner A: Run 800m Partner B: AMRAP: 21 Cal Row 15 Jacksons 9 Box Jumps *Switch every time partner comes back from
Strength: Floor Press 5-5-5-5-5 10-20sec Hollow hold after each set Metcon: 3 Rounds for time: 6 Overhead Squats (#60/40) 6 Box Jump Overs 8 Front Squats (#60/40) 8 Box Jump Overs 10 Hang Power Cleans (#60/40) 10 Box Jump Overs
Strength: Tempo Pullups @3332 3-3-3-3-3 *add weight if possible Metcon: For time: 70 Dumbbell Snatches (#22.5/15) 60 Wallballs (#10/6) 50/35 Calorie Row 40 Handstand Push-ups Endurance: 5 Rounds for time: Run 800m 23 Thrusters (#20/15) 10 Bar facing burpees *Rx: wear a 9/6kg vest
Strength. Push Jerk 3-3-2-2-1-1 Metcon: 6 Rounds for time: 16 KB Front Rack Lunges (#24/16, x2) Run 200m w/KB (#24/16, x1) 2 Rope Climbs Weightlifting: -Hang snatch+High pull (60%) 3+1 3 (65%) 3+1 3 (70%) 2+1 2 -Power jerk Snatch grip behind the
