Strength: Back Squat 5-4-4-3-3 Metcon: For time: 100 Double Unders 80 Situps 60 DB Shoulder to overhead (#25/16, x2) 80 Situps 100 Double Unders Endurance: Amrap in 40 Min : Run 600m 15 Deadlift (#40/30) 20 Knees to elbows 30 KB Snatch (#16/8)
Skill: Accumulate 5min in a handstand. Metcon: 5 Rounds for time: 15 Wall Balls (#10/6) 12 Push Ups 9 Sumo-Deadlift High Pull (#50/35) Skills: -Double Unders -Toes-to-bar
Skill: Rope Climb Metcon: In teams of 3 For max reps at each station in 5 Minutes Rest 1 minute between each station: Toes to bar Row for calories Rope climbs 10 Meter KB Front rack lunges (#24/16, x2) Endurance: Amrap in 35 Min: 400 Meter Run 10 Pullups
Strength: Weighted Pushups 5-5-5-5-5 Metcon: 2 Rounds for time: 20 Burpee Box Jumps 20 Power Snatches (#43/30) Skills: Handstand Push-ups
Strength: Snatch Grip Deadlift 5-5-5 Metcon: On a running clock: 21-15-9 of: Hang Power Clean (#70/45) HSPU (7min Time-cap) 3 Min Rest 9-15-21 of: Front Squat (#70/45) Push Jerk (#70/45) (7min Time-cap) Score is the total time it took to finish the workout or the number of
Skill: KB Clean KB Snatch Metcon: For time: Run 400m 32 KB Clean and jerks (#24/16) Run 400m 32 KB Snatches (#24/16) Run 400m 32 KB Swings (#24/16) *Use one kb, alt arms on the clean n' jerks and snatches Endurance: In Pairs: 50 Double Unders
Strength: Push Jerk 5-5-3-3-1-1 Metcon: In Pairs, 10 Rounds: 12 Weighted Step-ups (#20/10 x2) 24 High Wallballs (#10,6) *One works at a time *RX For the wallballs: men throw above the black mark, women throw for the black mark.
Skill: 5 Rounds for quality: 20sec L-Sit hold 20sec Rest 20sec Hollow body rocks 20sec Rest Metcon: AMRAP in 4min: 25 Double Unders 3 Overhead Squats (#70/47.5) 10 Burpees over the bar AMRAP in 4min: 25 Double Unders 4 Overhead Squats (#60/40) 10 Burpees over the bar
Power: Box Jump for height - 12min to build to a high jump. Metcon: AMRAP in 20min: 10 Pushups 15 Air-Squats 20 Anchored Abmat Situps (feet under dbs) Skills: -Double Unders -Kipping Pullups
Strength: Power Clean - 12min to find RM1 Metcon: 5 Rounds for Time: 5 Power Cleans (#43/30) 10 Front Squats 5 Shoulder to Overhead 15 Pull Ups Endurance: 7 Rounds for time: 15 GHD Situp 20 PushUps Run 400m 10 Pullups 30 KB Swing (#16/12) Run to the
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) Metcon: In Pairs, for time: 200 Double Unders 60 Toes-to-bar 100 DB Snatches (#25/15) 60 Toes-to-bar 200 Double Unders
Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: AMRAP in 8min: 2-4-6-8... etc Power Cleans (#70/47.5) High Box Jumps (75/60cm)
Strength: Sumo Deadlift (no pull) 8x2 Metcon: AMRAP in 16min: 21 Double Unders 15 Wallballs (#10/6) 9 Toes-to-bar Endurance: In teams of 2 : 1000 Meter Run together 90 Pullups 80 Box Jumps 70 Deadlift 40 / 30 60 Cal Row 50 AirSquat 400 Meter Farmer Carry 20/16 40 GHD
Strength: EMOM for 10min: 1 Power Clean 1 Front Squat 2 Push Press Increase load between sets if form allows or work on technique with light weight. Metcon: ×´The Sound of Silence" For time: 150 Burpees
Skill: 1min max effort tests: * L-Sit hold (max accumulated seconds in 1min) * Double Unders * Strict Pullups * Shuttle Run (10m) * Row (meters) Rest 2min between drills. Metcon: AMRAP in 15min: 5 Deadlifts (#100/70) 8 Medball Cleans (#10/6) 5 HSPU
Strength: Front Squat 5-5-3-3-2-1 Metcon: 3 Rounds for time: 15 Bar facing burpees 15 Shoulder to overhead (#60/40)
