Strength: Front Squat 4-4-4-4-4 Metcon: 10 Rounds for time: Run 200m 10 Hang Power Cleans (#40/30) 10-9-8-7-6-5-4-3-2-1 Ring Dips Endurance: 3 Rounds for time: Row 1000m 70 Wallballs (#10/6) 50 Burpee Box Jumps 30 Knees-to-elbows Gymnastics: Skill- HeadStand to Free Kipping HSPU Strength- 20 Min Emom: Min 1-
Strength: Weighted Dips 5-5-5-5-5 *10-20 Hollow Rocks after each set Metcon: AMRAP in 18min of: 5 Toes-to-bar 10 DB Hang Clean and Jerks (#22.5/15,x1) 15 Goblet Squats (#22.5/15)
Strength: Deadlift - 16min build up to an RM5 Metcon: AMRAP in 10min of: 1 Legless Rope Climb 1-2-3-4... Power Clean (#80/45) 15 Air-Squats
Strength: Weighted C2B Pullups 3-3-3-2-2-2-1 Metcon: 5 Rounds for time: 3 Sandbag Cleans (#75/45) 9 HSPU Run 200m Weightlifting: Box Power Clean + Front Squat + Push Press (3+3+3) @ 65% x 4 Box Squat Clean + Front Squat + Power Jerk (2+2+2) @ 75% x4 BTN Jerk + Jerk (1+1)
Strength: 15min build up load for the complex: Squat Clean + Hang Squat Clean + Front Squat + Push-Jerk (1+1+1+1) Metcon: AMRAP in 14min of: 8 DB Overhead Lunges (#22.5/15,x1) 30 Double Unders 8 Toes-to-bar 30 Double Unders Endurance: For time, split as you like: 3600m Run
Strength: 12min build up to an RM3 Strict Press Metcon: For time: 15 Ring Muscle-Ups 25 Box Jumps 35 HSPU 45 KB Swings (#24/16) 55 Goblet Squats (#24/16) Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips Min 2- 4/4 Negative Step
Strength: Box Squat 3-3-3-3-3 Metcon: 3 Rounds for max reps: 1min Deadlifts (#70/45) 1min Bike (Calories) 1min DB Snatch (#22.5/15) 1min Pullups 1min Rest Endurance: 3 Rounds for time: Run 800m 15 Burpees to target 25 KB Swings (#16/12) 50 Double Unders 15 Burpee Pullups 25
Strength: E1.5MOM for 9min: Barbell Bent-over Rows 6-6-4-4-2-2 Metcon: AMRAP in 15min of: 25 Double Unders 2-4-6-8... DB Hang Squat Cleans (#22.5/15,x1) 10 Pushups Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Skill: 20min Handstands practice (hold/walk/balance..) Metcon: AMRAP in 18min of: 4 Devil-Press (#22.5/15,x1) 8 Knees-to-elbows 12 Air-Squats
Strength: 15min build up load for the complex: Snatch Pull + Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: Row 500/400m 25 Thrusters (#35/25) 15 Burpee Box Jump Overs
Strength: Romanian Deadlift 10-10-8-8-6-6 *20sec Hollow Hold after each set Metcon: For max reps (calories): Every 2:30 for 6 rounds (15min): 10 Hang Power Cleans (#43/30) 8 Push-Press Max Calorie Row/Bike on remaining time Weightlifting: Box Power Snatch + Snatch Balance (3+3) @ 60% x 4 Box Squat
Strength: Power Clean 3-3-3-3-3 *15-20sec L-Sit hold after each set Metcon: 5 Rounds for time: 8 HSPU 40 Double Unders 8 DB Box Step-ups (#22.5/15,x2) Endurance: 7 Rounds for time: Run 400m 20 Walking Lunges Steps 20 KB Swings (#16/12) 20 Pushups 20 Situps
Strength: Weighted Dips 4-4-4-3-3 *use rings/bars/boxes Metcon: 5 Rounds for max reps: 3min AMRAP: 3 Hang Power Cleans (#70/45) 6 C2B Pullups 9 Box Jumps *Rest 1min between amraps Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Kipping Dip Endurance: For time: Row 2000m Then
Strength: Paused Front Squats 2-2-2-2-2-2 *2sec pause at the bottom of each rep Metcon: "Helen" 3 Rounds for time: Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: AMRAP in 36min: 30 DB Thrusters (#15/8,x1) 3 Rounds of "Cindy" 20 Devil-Press (#15/8,
Strength: 20min build up to an RM1 Clean and Jerk Metcon: AMRAP in 12min of: 2 Hang Squat Cleans (#80/50) 4 Burpees over the bar 8 Toes-to-bar Endurance: 6 Rounds for time: Row 500m 40 Air Squats 30 KB Swings (#16/12) 20 Knees-to-elbows
Strength: 15min build up to an RM3 Overhead Squat Metcon: 3 Rounds for time: 50 Double Unders 25 Pushups 10 Overhead Squats (#60/40)
