Strength: Bent-Over Rows 10-8-6-4-2 Increase weight between sets Metcon: 3 Rounds for time: Run 400m 30 DB Snatch alternate arms (#25/15) Endurance: A. Warm up/skill - Double Unders B. 6 Rounds for time 10 Hang Power Cleans 10 Push Press Everytime the bar touches the floor, 5 double
Strength: 12min to find RM2 Push-Press (NO Jerking) Metcon: 3 Rounds for time: 12 Chest-to-bar Pullups 21 Kettlebell Swings (#32/20) 33 Goblet Squats (#32/20)
Skill: Kipping Pullups Metcon: 5 Rounds: 3min AMRAP: 5 Power Cleans (#60/40) 5 Burpees over-the-bar 20 Double Unders 1min rest between rounds.
Skill/Strength: Hang Snatch - 15min to build RM2 Metcon: 8 Rounds for time: 10 Wallballs (#10/6) 6 DeadLifts (#100/60) 2 Bar Muscle-ups Endurance Skill: running technique 400m x4 work:rest 1:2 200m x4 w/ 1min Rest Emom for 4 min 100m Sprint
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 15min: Run 200m 20 KB C&J (#24/16) 20 Clapping Pushups
Skill: Squat Clean Metcon: For time: 50-40-30-20-10 Double Unders 5-4-3-2-1 Squat Cleans 10-8-6-4-2 Strict HSPU Rx': #80/50 Cash-out: Weighted Plank - accumulate 2min
Strength: Weighted Chin-ups 3-3-3-3-3 Metcon: 3 Rounds for time: 25 Overhead Squats (#40/30) 25 Toes to Bar 25 Burpee-Box Jumps
Metcon: "Filthy Fifty" For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings (#16/8) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (#20/15) 50 Back extensions 50 Wall ball shots (#10/6) 50 Burpees 50 Double unders Endurance: Same as WOD Competitors:
Skills: Rope Climb technique practice Metcon: In Pairs, i-go-you-go for as many rounds as possible in 16min: 3 Power Cleans (#80/50) 3 Front Squats (#80/50) 3 Push-Jerks (#80/50)
Skill: Handstand practice - 15min Metcon: For time: 32-24-16 KB Swings (#24/16) 16-12-8 Ring Dips Cash-out: 3 sets for max accumulated time: hold chin over ring (high rings, use one ring)
Strength: Snatch high pull + Snatch (1+1) 6 sets for load. work on technique with low weight if you're new to the movement. Metcon: 3 Rounds for time: 50 Push-ups 15 Roll-ups 50 Double Unders Endurance: Strength- OH walking lunges one handed kb Metcon- In teams of 3:
Strength: Back Squat 5-5-5 Metcon: 5 Rounds for time: 200m weighted Run (#20/10) 6 Power Cleans (#60/40) 10 Box Jumps
Skill: Dumbbell Snatch Metcon: For time: 5 Burpee-Pullups 25 DB snatch (#20/10) 25 Ab-mat situps 4 Burpee-Pullups 20 DB snatch (#20/10) 20 Ab-mat situps 3 Burpee-Pullups 15 DB snatch (#20/10) 15 Ab-mat situps 2 Burpee-Pullups 10 DB snatch (#20/10) 10 Ab-mat situps
Strength: Weighted Bar Dips 4-4-4-4 Metcon: 7 Rounds for max reps: 1min Row for max calories 1min rest 1min Max Deadlifts (#120/70) 1min rest
Strength: Thrusters 3-3-2-2-1 Go heavy! Metcon: For time, 21-18-15 reps of: DB Thrusters, right arm (#20/10) DB Thrusters, left arm (#20/10) Toes-to-bar Endurance: A. Weighted Planks 3x60sec B. In Pairs, I-go-you-go, for 5 rounds each (total 10): 5 Pullups 10 DeadLifts (#30/25) 15 Jumping Squats Competitors: A.
Grip Strength: 3 sets: Hang on the pullup bar for max time 20m Farmer Carry (10m x2) (#25/15) Rest 90sec Metcon: In Pairs for time: 50 Burpees over partner 500m Row 40 KB Front Squats (#24/16 each hand) 400m Run (together) 30 Strict HSPU 300 Double Unders
