Strength: Sumo Deadlift 3-3-3-2-2 Metcon: 5 Rounds For time: 20 Pushups 10-8-6-4-2 Front Squats (weights increase) 20 Situps Rx' weights: 10 - #70/45 8 - #75/47.5 6 - #80/50 4 - #85/52.5 2 - #90/55 Endurance: 5 Rounds for time: 40 Double
Strength: Weighted Ring Dips - 15min to find RM3 Metcon: For time: 21 Overhead Squats (#60/40) Run 400m 15 Ring Muscle-ups Run 400m 9 Overhead Squats Run 400m Weightlifting: -Squat snatch strict press 5×5 -Snatch balance (60%) 3×3 (65%) 3×2 (70%) 2×2 -Hang clean (70%
Strength: Press 5-5-5 Metcon: 4 Rounds for max reps: 4min AMRAP: 3 Squat Cleans (#70/45) 6 Burpees over the bar 9 Toes-to-bar *Rest 1min between amraps Endurance: In Pairs for time: 50-40-30-20-10-20-30-40-50 Wallballs (#10/6) Cal Row Box Jumps *one works, one rest Skills: 1. Double Unders 2. Bar
Strength: Paused Front Squats 3-3-3-3-3 5sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 48 Double Unders 24 DB Snatch (#22.5/15)
Strength: 3 Supersets: 5 Floor Press 30sec L-Sit Metcon: "Fran" For time, 21-15-9 Thrusters (#43/30) Pullups Endurance: In Pairs for max distance Row in 25min: Partner 1: Rows Partner 2: 10 Box Jumps 10 Wallballs (#10/6) 10 Kettlebell Swings (#16/12)
Strength: Every 2:30min for 15min (6 sets): Clean + Front Squat (1+3) Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Strict HSPU 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#60/40) Weightlifting: Box jump with bar 5×6 -Hang snatch (60%) 3×3 (65%) 2×3 (70%) 2×3 -Power jerk behind the neck (60%) 3×
Strength: Weighted Pullups 5-5-5 Metcon: For time: 21 deadlifts (#100/70) Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m Endurance: In teams of 3: AMRAP in 40min of: One Runs 200m One does Burpees One holds a Plank *Switch every run *Score = burpees
Strength/Skill: Snatch - 15min to find today's heavy 1-rep or practice technique Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Snatch (#43/30) 15 Wallballs (#10/6) Endurance: EMOM For 36min (6sets): 1: 20 Kettlebell Swings (#16/12) 2: 18 Jump Squats 3: 16 Situps 4:
Strength: E3MOM for 15min: 3 Push Jerks *pause for 3sec at the dip Metcon: RFA 2019 Event 5 For time: 100 Double Unders 15 Burpee Box Jump Overs 15 Burpee Box Step Overs (#22.5/15, x2) 30 DB Squats (#22.5/15, x2) 15 Burpee Box Step Overs 15
Strength: Weighted Ring Dips 5-5-5 Metcon: AMRAP in 16min of: 21 Double Unders 15 Wallballs (#10/6) 9 Toes-to-bar
Strength: Bulgarian Split Squat 4-4-3-3-3(each leg) Metcon: For time: 800m Run 50 DB Push Press (#15/10, x2) 50 Hollow Rocks 400m Run 35 Push Press 35 Hollow Rocks 200m Run 25 Push Press 25 Hollow Rocks Endurance: 2 Rounds for time: Run 1600m 50 Burpee Box Jump Overs
Skill: Pistol Squat Metcon: RFA 2019 Event 2: 4 Rounds for time: 3/2 Rope Climbs 12 Hang Cleans (#70/47.5) 21 Alternating Pistols
Skill: Kipping Pullups Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups Endurance: 7 Rounds for time: 30 Air Squats 50 Double Unders 8 One arm Devil-Press (#15/10, x1) Run 200m
Strength: Deadlift 5-5-5 Metcon: 4 Rounds for time: 10 KB Front rack lunges (#24/16) 15 KB Swings 20 Sumo Deadlift high pull 25 Situps Endurance: E6MOM For 36min (6sets): 15/12 Cal Row 10 DB Clean and Jerks (#15/10, x1) 10 Burpees Over DB 200m Run
Strength: Power Clean 2-2-2-2-2 Metcon: In Pairs, 30 Rounds (i-go-you-go) for time: 5 Wallballs (#10/6) 3 HSPU 1 Sandbag Over Shoulder (#75/45) Weightlifting: -Snatch balance + overhead squat (60%) 1+3 / 5 (70%) 1+3 /3 -Hang snatch (60%) 3×3 (70%) 3×3 (75%) 2×2 -Split jerk
Strength: Single Arm DB Bent Over Row 10-10-10 (each arm) Metcon: For time: 21 Power Snatches (#43/30) Run 400m 42 Overhead Squats (#43/30) Run 400m 63 Deadlifts (#43/30) Run 400m Endurance: In Pairs for time: 120-100-80-60-40 Cal Row Wallballs (#10/6)
