Strength/Skill: EMOM for 10min: Even: 5 Strict Deficit HSPU (use plates/parallettes) Odd: 10 Strict Toes-to-bar Metcon: In Pairs for time: 250 Situps 200 Jump Squats 150 Deficit Pushups (#20/10 plates) *Partner 1 works while Partner 2 Holds Sandbag (bearhug) (#60/45) *Split reps as you like Weightlifting:
Strength: Weighted Pushups 8-8-6-6-4-4 *10-20sec L-Sit hold after each set *Rest 2:00 Metcon: For time: 30/24 Cal Bike (or 40/30 Row) Into: 21-15-9 Overhead Squats (#60/40) Burpees over bar Into: 30/24 Cal Bike (or 40/30 Row) Endurance: AMRAP in 40min of: Run 800m 50
Strength: Weighted Pullups 5-5-5-3-3-3 *rest as needed between sets Metcon: AMRAP in 15min of: Run 200m w/DB (#22.5/15,x1) 16 DB Hang Snatches (#22.5/15,x1) 12 DB Overhead Lunges (#22.5/15,x1) Gymnastics: Skill- Kipping Pull Up/ C2B/ Bar Muscle Up Strength-20 Min Emom:
Strength: 15min build up load for the complex: Clean + Hang Clean + Front Squat (1+1+1) Metcon: For time: 10 Power Cleans (#60/40) 20 Burpees over the bar 30 Pullups 10 Front Squats (#60/40) 20 Burpees over the bar 30 Toes-to-bar 10 Thrusters (#60/40) 20 Burpees over
Skill: 20min Handstands practice (wall assisted/free standing) Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 400m 20 Burpees Over Plate 40 Plate Overhead Situps (#15/10) Row 500/400m 40 Mountain Climbers 20
Strength: E2MOM for 7sets: Push-Press 5-5-3-3-3-3-3 Metcon: 3 Rounds for time: 50 Air-Squats 20 DB Deadlifts (#22.5/15,x2) 4 Rope Climbs
Strength: Hang Squat Snatch 2-2-2-2-1-1 *Rest 2:00 between sets Metcon: 5 Sets: 3min AMRAP: 10 Hang to Overhead (#50/35) 50 Double Unders Max ABmat Situps in the remaining time *Rest 1min between amraps
Strength: Bulgarian Split Squat 5-5-5-5-5 (each leg) *use kb/dbs/barbell Metcon: AMRAP in 16min of: 5 Devil Presses (#22.5/15,x2) 12 Box Jump Overs 5 DB Thrusters (#22.5/15,x2) Run 200m Weightlifting: -Snatch High Pull+Hang Snatch (60%) 3+1/3 (70%) 3+1/6
Strength: Every 2:30 for 7 sets: Split Jerk 3-3-2-2-2-1-1 Metcon: For time: 50 KB Swings (#24/16) 50 Toes-to-bar 50 KB Reversed Goblet Lunges 50 Cal Row *Split reps as you like Endurance: In Pairs, AMRAP in 32min of: 3 Burpee Box Jumps 5 Pike Pushups 7 Jump Squats
Strength: Weighted Dips - 15min build up load for an RM4 (bars/rings) Metcon: 5 Rounds for time: 50-40-30-20-10 Situps 15 Deadlifts (#60/40) 3 Ring Muscle-ups Gymnastics: Skill: False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength: 20 min Emom: Min 1- 3 Arch Pull/ 6
Strength: Paused Back Squats 2-2-2-2-2-2 *pause for 3sec at the bottom of each rep Metcon: AMRAP in 12min of: 4-6-8-10... etc KB Squat Cleans (#24/16) Box Jumps Pushups Endurance: AMRAP in 36min of: 1000m Row 50 DB Situps (#15/8,x1) 30 Goblet Squats (#15/8,x1) 10 Devil
Strength: 12min build up to an RM5 Thruster Metcon: In Pairs, i-go-you-go: AMRAP in 23min of: 9 Wallballs (#10/6) 6 Burpees 3 Overhead Squats (#60/40) *Partner 1 works while Partner 2 holds in a straight arms plank *Switch as needed Endurance: 10 Rounds for time: 50 Mountain Climbers
Strength: Power Clean 3-3-3-3-3 Metcon: 2 Rounds for time: Run 800m 30 DB Box Step-overs (#22.5/15,x2) 25 Pullups
Strength: E2MOM for 12min: Barbell Bent-over Rows 8-8-6-6-4-4 Metcon: 3 Rounds for time: 1 Stairs ascend w/DB (#22.5/15,x1) 15 DB Power Cleans (#22.5/15,x2) 15m Handstand Walk (or 30m bearwalk)
Strength: 15min build up to an RM1 Press Metcon: AMRAP in 15min of: 6 Hang Power Cleans (#60/40) 25 Double Unders 6 HSPU 25 Double Unders Weightlifting: -Split jerk (60%) 2×8 -Hang clean (60%) 5×5 -Squat clean+Split jerk Starting weight 60% up to 100% 1+1/
Strength: Paused Deadlifts 3-3-3-3-3 *3sec pause under the knee before completing each rep Metcon: For time: 40 C2B Pullups 75 V-Ups 150 Wallballs (#10/6) *Split reps as you like Endurance: AMRAP in 38min of: Run 800m 50 Plate Thrusters (#20/15) Row 1000m 50 Burpees on plate 2 Stairs
