Strength: Weighted Dips (rings/bars) 3-3-3-3-3 Metcon: AMRAP in 15min of: 45 Cal Row 45 Wallballs (#10/6) 45 Dual DB Power Cleans (#22.5/15,x2) 45 HSPU Endurance: 10 Rounds for time: 20 Cal Row 30 Walking Lunges 20 Cal Bike 15 Pushups
Core Strength: 3 Sets: 10 Good Mornings (barbell) 20 Hollow Rocks *Rest 2:00 Metcon: For time: 2 Rounds: 15 Double DB Front Squat (#22.5/15,x2) 15 Burpees 2 Rounds: 12 Double DB Push-Press (#22.5/15,x2) 12 Pullups 2 Rounds: 9 Double DB Thruster (#22.5/
Strength: Push-Jerks (touch and go) 5-5-5-5-5 *Rest 1:30 Metcon: In Pairs, i-go-you-go AMRAP in 20min: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Bar Facing Burpees *Rx: #70/45 *Switch every full round Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Snatch transition practice -Hang snatch
Strength: Weighted Pullups 4-4-4-4-4 *20-30sec Handstand Hold after each set *rest 2:00 Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back extensions 50 Situps Endurance: AMRAP in 12min: Run 200m w/Medball (#10/6) 30 Wallballs (#10/6) AMRAP in 12min: 20 Cal Row 30 KB
Strength: Sumo Deadlift - 15min build to a heavy RM2 Metcon: AMRAP in 7min of: 3-6-9-12.... Overhead Squats (#50/35) Toes-to-bar Rest 2min into: AMRAP in 7min of: 3-6-9-12.... KB Swings (#32/24) Burpees Endurance: 6 Sets for max Cal Bike/Row: 4min Cap: 15 Box Jumps 20 AbMat Situps
Strength: 12min build up load for the complex: Cluster + Thruster + Push-Press (1+1+2) Metcon: 5 Rounds for max reps: 2min cap: 20 DB Box Step-ups (#22.5/15,x2) AMRAP DB Push-Press on remaining time *rest 2min between rounds Endurance: AMRAP in 32min of: 30 Wallballs (#10/6) 20
Strength: Back Squat 3-3-3-3-3-3-3 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15,x1) 10 Burpees over DB 20 DB Thrusters (#22.5/15,x1) 10 Burpees over DB Endurance: In Pairs for time: 200 Plate G2OH (#20/15) Row 3000m 200 Box Jump Overs Bike 300 Cal
Strength: Clean and Jerk 15min build up to a heavy load or practice technique Metcon: AMRAP in 20min of: 1 Rope Climb 6 Pushups 9 Air-Squats 6 Pushups 1 Clean (#100/60) Endurance: 4 Rounds for time: 40 Situps Run 800m 40 Box Jumps Row 1000m 40 KB Swings (#16/
Strength: E2MOM for 12min: Tempo Overhead Squats @3333 2-2-2-2-2-2 Metcon: For time: 100 Double Unders 21 Front Squats (#52.5/35) 21 Push-Press (#52.5/35) 100 Double Unders 15 Front Squats 15 Push-Press 100 Double Unders 9 Front Squats 9 Push-Press
Strength: E2MOM for 14min: Power Snatch + Hang Power Snatch (1+1) *Build up load or practice technique Metcon: AMRAP in 12min of: 12 DB Front Rack Lunges (#22.5/15,x2) 5 Strict Pullups 5 Box Jumps 5 Hang Power Snatch (#42.5/30) Skills: 1. HSPU (Strict/Kipping) 2.
Strength: E1.5MOM: Push-Jerks 3-2-2-1-1-1-1 Metcon: For time: 21-15-9 Deadlifts (#100/70) Burpees over the bar HSPU Endurance: AMRAP in 35min of: 8 DB Devil-Press (#15/8,x1) 16 DB Thrusters (#15/8,x1) 24 Abmat Situps 32 Double Unders 40 Mountain Climbers
Skill: 15min Handstands Practice (hold/walk/balance/obstacles) Metcon: AMRAP in 20min of: 15 Cal Row (12 Bike) 12 Toes-to-bar 9 Wallballs (#10/6) 6 Hang Power Cleans (#60/40) 3 Ring Muscle-ups Endurance: 10 Rounds for time: 30 Air Squats 20 Plate G2OH (#20/15) 10 Hand Release Pushups
Strength: Snatch Balance 2-2-2-2-2 *pause for 5 sec at the bottom of each rep Metcon: 2 Rounds for time: Run 400m 50 KB Swings (#24/16) 25 Ring Dips Endurance: For time: 50-40-30-20-10 Medball Clean into Wallballs (#10/6) 10-20-30-40-50 Burpee Box Jump Overs *1min Plank after each set
Strength: E2.5MOM for 15min: Clean Pull + Squat Clean + Front Squat 2 Sets: 1+1+3 2 Sets: 1+1+2 2 Sets: 1+1+1 Metcon: 5 Rounds for time: 100 Double Unders 20 DB Snatch (#22.5/15) Endurance: EMOM for 30min (15 Rounds): Even Minutes: Max Cal
Strength: 5 Sets: 5 Dual DB/KB Z-Press 10-20sec Hanging L-Sit hold Metcon: 3 Rounds for max reps: 1min Burpees 1min Power Snatches (#35/25) 1min Box Jumps 1min Thrusters (#35/25) 1min C2B Pull-Ups 1min Rest Endurance: 8 Rounds for time: Row 400m 20 Jumping Lunges 15 Knees-to-elbows 10
Strength: E2MOM for 14min: Press + Push-Press (2+2) Metcon: In Pairs, 20min For max distance Row/Bike: Partner 1: Row/Bike Partner 2: 1 Round: 16 Pushups 8 Hang Power Cleans (#70/45) 40m Sandbag Carry (#75/45) Then switch with partner 1
