Strength: High Hang Squat Snatch 2-2-2-2-2 Metcon: 5 Rounds for time: 30 Jumping Lunges 20 Medball Situps (#10/6) 10 Ring Dips *20min cap Endurance: In teams of 2: 2 Rounds: 80 Pullups 80 Squat 80 Ring Dips 80 Push Press 80 DU 80 Burpee 80 KB Swing (20/16)
Skill: Split Jerk Metcon: AMRAP in 16min of: Run 400m 12 Clean and Jerks (#60/40) Cash-out: For quality: 30 Slow and controlled V-ups. Try to go 3sec up, 3sec down
Power: Broad Jump - 3 attempts to set a best distance jump Metcon: For time: 50-40-30-20-10 Russian kettlebell swings (#24/16) Ab-mat Situps Double Unders Endurance: Buy In: 4x400 Sprint Then: 3 Rounds: 30 Situps 30 Reverse Lunges with Wallball (#10/6) 30 Wallball Run 800 Cash out : Row 2km
Strength: Overhead Squats 3-3-3-3-3 Metcon: AMRAP in 20min: 20 Wallballs (#10/6) 20 Toes-to-bar 20 Db Snatch (#22.5/15) Skills: -Double Unders -Rings work
Strength: Weighted Chinups 5-4-3-2-1 Metcon: For time: 50 Deadlifts (#50/35) 40 Front Squats 30 S2OH 20 Hang Power Cleans 10 Thrusters (15min timecap) Endurance: AMRAP in 35min: 7 Pullups 14 Pushups 21 Double Unders Run 400m Competitors: A. Every 2min for 14min (7sets): 3-pos Snatch Start with 65% of
Strength: Floor Press 5-5-5-5-5 Metcon: "Helen": 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups Skills: -Double Unders -Handstands
Skill: Power Clean Metcon: For time: 30 Burpees Then: 10-8-6-4-2 reps of: Strict HSPU Power Cleans (#70/45) Then: 30 Burpees
Strength: Box Squat 3-3-3-3-3 1sec pause while seated Metcon: 5 Rounds for max reps: 3min work, 1min rest: 6x10m Farmer carry (#20/10 x2) Max Burpee-Pullups in the remaining of the 3min Score is the number of burpee pullups accumulated. Endurance: In Teams of 2: 50 Power Cleans (#35/25)
Skill: L-Sit hold 6 sets for max effort hold in each. Rest 1min between sets Metcon: 7 Rounds for time: 6 Deadlifts (#100/70) 12 Clapping Pushups Run 200m
Skill: Medicine Ball Clean Metcon: For time: 21 Push Jerks (#60/40) 30 Med-ball Cleans (#10/6) 15 Push Jerks 30 Med-ball Cleans 9 Push Jerks 30 Med-ball Cleans Cash-out: In Pairs: AMRAP in 7min: Hollow rocks One works while the other is in a plank, switch as you like.
Strength: 15min to build 1RM Thruster Metcon: As many reps as possible in 13min of the ladder: 5-10-15-20-25... Toes-to-bar Goblet Squats (#24/16) Kettlebell Swings (#24/16) *Keep adding 5reps every round until the time is over. Skills: -Double Unders -Handstands
Strength: Bent-Over Rows 3-3-3-3-3 Metcon: In teams of 2, I-go-you-go for 10 rounds (5 each): 12 Hang Squat Cleans (#52/35) 9 Front Squats 6 Lateral Burpees (Time-Cap: 20min) Endurance: 4 Rounds: 15 Burpee 30 Push Press (#20/15) 40 Walking Lunges 50 KB Swing (#20/16) 60 Situps Run
Core Strength: 5 Sets: 10 GHD Back extensions 20-30sec Hollow body Hold *add weight on the ghd's if possible while maintaining a neutral spine Metcon: For time: 21-18-15-12-9 Thrusters (#40/30) 50-40-30-20-10 Double Unders *Time-cap: 20min Skills: -Double Unders -Toes to bar
Strength: Clean and Jerk 2-2-2-1-1-1 Metcon: 3 Rounds for time: 15 Bar Muscle-ups Run 400m *Scale MUs for 20pullups + 20 dips
Strength: Snatch High Pull (from the hang) 3-3-3 Hang Power Snatch 3-3-3 Metcon: AMRAP in 8min of: 8 Strict HSPU 8 Box Jump Overs 8 Deadlifts (#100/70) Endurance: In teams of 2: 200 AirSquat 800 m Run 120 Dips 800 m Run 200 Pull-ups 800 m Run 120 PushUps
Strength: Weighted Dips 5-5-5-5-5 Metcon: In Pairs, AMRAP in 20min of: 30 Overhead Squats (#40/30) 30 Pullups 30 Box Jumps
