Strength: 4 Sets: 8 Romanian Deadlifts 10 DB Z-Press *build up load Metcon: AMRAP in 14min: 7 Thrusters (#50/35) 7 Burpees over-the-bar 7 Chest-to-bar Pullups Endurance: 3 Rounds for time: 30 Power Cleans (#40/30) 20 Pullups Run 800m Competitors: A. E2MOM for 14min (7 sets) 2 Hang Snatches
Strength: Floor Press 4-4-4-4 Metcon: 3 Rounds for time of: 800m run 20 Toes-to-bar 20 Deadlifts (#100/70) Skills: Core and strength for gymnastics movements
Strength: Hang Power Clean 3-3-2-2-2-2 Metcon: 3 Rounds for time: 15 Push-Press (#60/40) 21 Situps 15 Hang Power Cleans (#60/40) 60 Double Unders (16min timecap)
Valentines Day Couple WOD: In Pairs for time: 70 Wallballs (#10/6) 100 Pushups 70 Medball Situp-Passes (#10/6, synced) 100 Goblet Squats (#24/16) Run 400m together *One works and one holds a plate (#20/10) overhead except for the situps *Scaling options will be given by the coaches
Strength: Overhead Squat 15min build to a heavy 3-rep set Metcon: Open Workout 17.1: For time: 10 dumbbell snatches (#22.5/15) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell
Skill: Kipping Toes-to-bar Metcon: In 16min complete the following: 16-8-4 Front Squats (#70/47.5) Toes-to-bar -Then in the remaining time, AMRAP: 2 Wall Climbs 10 Hand Release Push-Up 20 Kettlebell Swings (#24/16) Endurance: 6 Rounds For time: 24 Air squats 24 Pushups 24 Walking Lunges Run 400m
Strength: Back Squat 5-5-5 (85% of rm1) Metcon: AMRAP in 20min of: 27 Double Unders 21 Wallballs (#10/6) 15 Pullups 9 HSPU Skills: Core and strength for gymnastics movements
Skill/Strength: Split Jerk 2-2-2-2-2 (E3MOM) Metcon: 6 Rounds for time: 10 Hang Power Cleans (#60/40) Run 200m RX: Wearing a 10/6kg vest Endurance: AMRAP in 40 min: Run 400 30 Lunges 20 V-Ups 15 PushUps 10 Hollow Body Rocks 5 Pullups Competitors: A. EMOM 10min: Even: 1
Strength: E2MOM for 14min: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+3+1) Increase load between sets Metcon: AMRAP in 13min of the ladder: 4-8-12-16... etc DB Snatch (#22.5/15) Box Jumps Pullups Skills: Handstands (hold/walk)
Metcon: "Diane 21-15-9 reps of: Deadlifts (#102/70) HSPU (12min time-cap) *Rest and recover for 7min and continue with: "Annie 50-40-30-20-10 reps of: Double Unders Situps (12min time-cap)
Strength: Tempo Deadlifts 5-5-5 @3331 Metcon: For time: Run 400m 20 KB Overhead Walking Lunges (#24/16, x1) 50 Pushups 70 Situps 50 Pushups 20 KB Overhead Walking Lunges Run 400m Endurance: In teams of 2: Row 1000m Run 800m 80 Burpees 80 Wallball Passes 80 Pullups Run 400m 40
Strength: Weighted Chinups 2-2-2-1-1-1-1 Metcon: For time: 27-21-15-9-3 reps of: Overhead Squats (#40/30) Bar facing burpees
Strength: Push-Jerk 3-3-3-2-2-1 Metcon: In teams of 2, 5 Rounds for max reps: 1min Max Burpee Box Jumps 1min Max Wallballs (#10/6) 1min Rest *One partner will start on the burpee box jumps and one partner will start on wall balls. At the one minute mark partners will switch.
Core: L-Sit - accumulate 3min use rings/bars/boxes Metcon: 3 Rounds for time: Run 800m 30 Kettlebell Swings (#24/16) 3 Rope Climbs Skills: Handstands (hold/walk)
Speed: Every 90sec for 15min (10 sets): 2 Snatch Balance Metcon: AMRAP in 12min: 6 Sumo-Deadlift High Pulls (#50/35) 8 Burpees 10 Wallballs (#10/6) Endurance: A. 6x200m Row (rest 1min) B. 10-20-30-40-50-60-70-80-90-100 Double Unders unbroken (10 attempts) C. 4x200m Run (rest 1min) Competitors: A. Open workout 17.3:
Strength: E3MOM for 15min (5 sets): 2 Squat Cleans Start with 80% of rm1 and build up or work on technique if you're a beginner with the movement Metcon: For time: 50-40-30-20-10 Push-Ups 5-4-3-2-1 Squat Cleans (#85/52.5) Skills: Rings assistance drills for the muscle-up
