Skill: Practice and warmup for the metcon's movements Metcon: For time: 800m Run 1 Round of DT (#70/55) 400m Run 2 Rounds of DT (#65/50) Run 200m 3 Rounds of DT (#60/45) Run 800m *Round of DT: 12 Deadlifts 9 Hang Power Cleans 6 Push
Strength: E2MOM 12min: Snatch 2-2-2-1-1-1 Metcon: AMRAP in 15min: 40 Double Unders 6 Power Snatches (#60/40) 10 KB Swings (#32/24)
Skill: Handstands practice for 15min Metcon: 4 Rounds for time: 10 DB Hang Squat Cleans (#25/15, x2) 6 Ring Muscle-ups Run 400m Endurance: For time: Run to the Stairs + Run 200 50 KB Thruster (#12/6, x2) Run to the Stairs + Run 400 50 Pushups Run to the Stairs
Strength: Front Squats 2-2-2-2-2 Pause for 2sec at the bottom Metcon: 10 Rounds for time: 5 SDHP (#50/35) 10 Clapping Pushups 15 Situps (15min timecap) Skills: Butterfly Pullups
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 HSPU 15 Air-Squats Endurance: In teams of 3 : Row 10 km 100-90-80-70-60-50-40-30-20-10 Burpee Situps Switch evrey 3 min Competitors:
Strength: Weighted Pushups 5-5-5-5-5 Metcon: AMRAP in 18min of: 6 DB Snatch (#25/15) 6 Hang Squat Cleans (#60/40) 30 Double Unders Skills: Ring Muscle-up
Strength: Power Clean touch and go 3-3-3-3-3 Build weight Metcon: 3 Rounds for time: 1 Stairs ascend 15 Ring Dips 15 Deadlifts (#100/70)
Skill: Double Unders, 10min practice And then: Test 100 Double Unders for time (or 300 singles) Metcon: 5 Rounds for time: 10 Box Jump Overs 12 DB Push-Press (#25/15, x1) 15 V-ups (15min timecap) Endurance: In Teams of 2: 100 DoubleUnders 200 Pullups 80 Double Unders 200 Pushups 60
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 Pushups Run 800m
Strength: Front Squat 3-3-3-3-3 3sec pause at the bottom Metcon: AMRAP in 12min of: 12 Power Cleans (#50/35) 12 Pullups 12 Burpees Endurance: 2 Rounds: 50 KB Swing (#16/12) Run 800m 50 Burpee Over the KB Run 400m 50 Lunges Run 200m
Metcon: "Whitten" 5 Rounds for time: 22 KB Swings (#32/24) 22 Box Jumps Run 400m 22 Burpees 22 Wallballs (#10/6) (40min timecap)
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: For time: 45 Box Jumps 30 Thrusters (#50/35) 15 Bar Muscle-ups Endurance: Complete: 4x 250 Row. Rest 1 min between rounds. 3x30 Cal Sprint Assult Bike. Rest 1 min between Rounds 5x400 Run. Rest 1 min Between Rounds. 5x20 Burpee Sprint. Rest 1 min
Strength: Every 90sec for 12min (8sets): Clean Pull Clean Deadlift High Hang Clean (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12-15-18.... etc Kettlebell Swings (#32/24) Box Jumps Situps Skills: Handstand (hold/walk)
Strength: Push Press 10-8-6-4-2 Rest 90sec between sets Metcon: In pairs, I-go-you-go for as many rounds possible in 24min of: Run 200m 20 Knees-to-elbows 10 Ring Dips Partner A does a full round while Partner B rest then switch.
Strength: E2MOM for 5 sets: Max Strict Chest-to-bar pullups. If your max is less then 5 use a band. Metcon: For reps: Tabata Back Squats (#40/30, no racks) Rest 1min Tabata Hand-Release Pushups Rest 1min Tabata Double Unders (3 singles = 1 double) Rest 1min Tabata DB/KB Deadlifts (#25/
Skill: Rope Climb Metcon: For time: Run 400m 30 Power Cleans (#60/40) Run 400m 20 S2OH (#60/40) Run 400m 10 Rope Climbs (20min timecap)
