Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: For time: Run 400m 20 Burpee 100 Double Unders Run 800m 15 Burpee 50 Double Unders Run 1200m 15 Burpee 50 Double Unders Run 800m 20 Burpee 100 Double Unders Run 400m Competitors: A.
Strength: Push Press 5-5-5 Metcon: AMRAP in 15min of: 9 Kettlebell Swings (#32/20) 6 Hang Power Cleans (#60/40) 3 Push Press (#60/40) Skills: Handstand Push-ups
Core Strength: 5 Sets: 20sec L-Sit hold 15 Hollow rocks 10 Good mornings (medium weight) Metcon: AMRAP in 12min of: 3-6-9-12... Chest-to-bar Pullups Box Jumps
Strength: For load: E2MOM for 20min: Power Cleans + Front Squats + Jerks (2+2+2) Metcon: "Annie" 50-40-30-20-10 reps of: Double Unders Situps (15min timecap) Endurance: 5 Rounds for time: Run 800m 15 Burpees 10 Pullups 20 KB Walking Lunges (#16/12) 20 KB Swing (#16/12)
Strength: Strict Pullups: 3 sets for max reps each Rest 2min between Metcon: In Pairs for time: 160 Thrusters (#35/25) -EMOM 4 Burpees -Work with 2 bars, one must hold the bar overhead for his partner to work -Switch as you like
Skill: Rope Climb Metcon: 5 Rounds for time: Run 400m 30 Air-Squats 3 Rope Climbs Endurance: In teams of 2: Run 800 Row 1200 100 Air Squat Row 1000 90 Pushups Row 800 80 T2B Row 600 60 Burpees Row 400 50 Pullups Row 1200 Run 800
Strength: Deadlift 5-5-5 Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Skills: Handstand Pushups
Strength: Weighted Pullups 10-8-6-4-2 Increase weight between sets *scale reps as needed Metcon: For max reps: -4min cap: Run 400m Max KB Swings in remaining time (#24/16) Into: -4min cap: Run 400m Max Burpees-over-bar in remaining time Into: -4min cap: Run 400m Max Hang Squat Cleans in remaining time
Metcon: "Filthy Fifty" For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (#16/12) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (#20/15) 50 Back Extensions 50 Wall Balls (#10/6) 50 Burpees 50 Double-Unders
Strength: E2MOM for 14min: 1 Snatch *beginners practice technique Metcon: AMRAP in 9min of: 3 Bar Muscle-ups (scale to 6 c2b pullups) 6 Front Squats (#60/40) 9 HSPU Endurance: In teams of 2 Amrap 40 min : Row 15/12 Cal 10 Jumping Lunges Max Effort Burpees 2 min on
Power: Box Jump for height - 15min to build for a high jump Metcon: For time: Run 800m Then 3 Rounds: 15 Pushups 12 Thrusters (#43/30) 9 Ring Dips (15min time-cap)
Skill: Kipping Pullups Metcon: AMRAP in 16min of: 20 DB lunges, hands on sides (#22.5/15, x2) 10 Burpees 20 Situps 10 Pullups 20 Tuck jumps Endurance: AMRAP in 40 min: Run 400m 20 Target Burpee Run 200m 20 KB Swings (#16/12) Run 200m 20 T2B
Strength: Overhead Squat 3-3-3-3-3 Metcon: For time: 75 Double Unders 60 Situps 45 Deadlifts (#100/70) 60 Situps 75 Double Unders (20min timecap) Skills: Rings work
Strength: Push-Press 8-8-8-8 Metcon: AMRAP in 12min of: 7 Hang Squat Cleans (#50/35) 12 Toes-to-bar 6x6 Shuttle Sprint Endurance: In teams of 2 : 35 min to Complete : 50 Push Ups 100 Burpee 200 Double Unders 300 AirSquat Partner can work when the other is running 200 m , need to
Strength: Power Clean 3-3-3-2-2 Metcon: In Pairs, AMRAP in 20min: 20 DB Deadlifts (#25/15, x2) 10 Synchronized Burpees 20 HSPU
Skill: Power Snatch Metcon: AMRAP in 18min of: Run 200m 10 Power Snatches (#35/25) Rx: Wearing a 10/6kg vest
