Strength: Deadlift 5-3-3-3-1 Metcon: AMRAP in 17min of: 2-4-6... DB Snatch (#22.5/15,x1) DB Overhead Lunges Pullups Endurance: For time: 100-80-60-40-20 Mountain Climbers Situps Wallballs (#10/6) Cal Row Gymnastics: Skill- Rope Climb & Plyometric Push Ups Strength- 20 min Emom: Min 1- 6-10 False Grip Ring Row/
Strength: Barbell Bent-over Rows 3-3-3-3-3 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Endurance: 2 Rounds for time: Run 1000m 75 Plate G2OH (#20/15) 75 Plate Situps Row 1000m 75 KB SDHP (#16/12) 75 Goblet Lunges
Strength: E2MOM for 14min: Push-Jerk 3-3-3-2-2-1-1 Metcon: AMRAP in 15min of: 45 Double Unders 30 Knees-to-elbows 15 Deadlifts (#100/70) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20 Min Emom: Min 1- 3 Arch Pull/ 9 False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3- Max Chin Ups Min
Strength: 15min build up load for: 3-pos Squat Clean (high hang, hang, floor) Metcon: 4 Rounds for time: Run 400m 3 Rope Climbs 9 Thrusters (#60/40)
Strength: Paused Back Squats 2-2-2-2-2 *Pause for 4sec at the bottom of each rep Metcon: For time: 50 Wallballs (#10/6) 40m Sandbag Bearhug Carry (#75/45) 50 KB Swings (#24/16) 40m Sandbag Bearhug Carry 50 Toes-to-bar 40m Sandbag Bearhug Carry
Strength: EMOM for 15min (5sets): 1: 5 Floor Presses 2: 15-30sec L-Sit Hold 3: Rest Metcon: AMRAP in 14min of: 6 Burpees 6-8-10... Hang Clean and Jerks (#60/40) 6 Box Jump Overs Weightlifting: Power Clean + Front Squat + Pause Push Press (3+3+3) @ 60% x 4 Squat Clean + Front
Strength: Weighted Pullups 5-5-4-3-2-1-1 *Rest 2:00 Metcon: 3 Rounds for time: 9 Strict HSPU 15 DB Hang Squat Cleans (#22.5/15,x2) 30 Situps Endurance: For time: Run 1600m 200 Air-Squats 200 Pushups Row 2000m 200 Gorilla Rows (#16/12,x2) 200 Situps
Strength: Tempo Front Squats @33X2 2-2-2-2-2-2 Metcon: For time: 400m Front Rack KB Carry (#32/24,x1) Then 10 Rounds of: 15 Russian KB Swings (#32/24) 30 Double Unders Then 400m Front Rack KB Carry Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Ring Dip Strength-20 min
Speed/Strength: E1.5MOM for 12min: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar Endurance: AMRAP in 38min of: 20 KB Russian Twists (#16/12) 16 KB Swings 12 Goblet Squats 8 Burpee Box Jumps 4 Wall Walks
Strength: E2MOM for 10min: Push-Jerk 5-4-3-2-1 Metcon: AMRAP in 20min of: Run 400m 9 S2OH (#60/40) Run 400m 12 Overhead Lunges (#60/40) Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit Ups/ 25 V. Ups Min 3-
Strength: E2.5MOM: Floating Deadlifts 5-5-5-5-5 Metcon: For time: 23 Hang Power Cleans (#40/30) 23 Box Jumps 23 Toes-to-bar 23 Front Squats (#40/30) 23 Burpees 23 Ring Dips 23 Thrusters (#40/30)
Strength: Strict Press 15min build up to heavy 5-reps Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) 3 Bar Muscle-ups Then: Run 800m
Strength: Squat Snatch 15min build up to heavy 2-reps or practice technique under light load Metcon: In Pairs for time: 120 Lunges 90 Deadlifts (#60/40) 60 C2B Pullups 30 Sandbag Over Shoulder (#75/40) *One works at a time Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3)
Strength: Back Squat 5-5-4-4-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP, 1min Rest: 3 Hang Power Cleans (#70/45) 6 Box Jumps 9 Pushups Endurance: AMRAP in 35min of: 10m Burpee Broad Jumps 20 Jumping Lunges 30 Russian KB Swings (#24/16) 40 Wallballs (#10/6) 50 Medball Russian
Strength: Weighted Dips (bars/rings/boxes) 5-5-5-5-5 *10-20sec L-Sit hold after each set Metcon: AMRAP in 18min of: 10 G2OH (#50/35) 20 Wallballs (#10/6) 30 Situps Endurance: AMRAP in 38min of: Bike 15/12 Cal 50 Air-Squats Bike 12/9 Cal (Legs Only) 30 Pushups Bike 9/6
Strength: 15min build up load for the complex: 1 Push-Press 1 Push-Jerk 1 Split-Jerk Metcon: For time: 50-40-30-20-10 Double Unders 15 Toes-to-bar Endurance: 3 Rounds for time: Row 1000m 50 Pushups 40 Goblet Lunges (#16/12) 30 V-Ups 20 Burpees
