Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: AMRAP in 15min of: 3 Rope Climbs 30 Double Unders 10 Dual DB Snatch (#22.5/15,x2) Endurance: 10 Rounds for time: Bike 20/16 Cal 30 Situps 20 Plate
Strength: Back Squat 5-5-3-3-1-1 *rest 2-3min between Metcon: For time: Run 400m 20 C2B Pullups 20 KB Swings (#24/16) Run 400m 20 Toes-to-bar 20 Burpees Run 400m 20 Power Cleans (#60/40) 20 Ring Dips Endurance: 5 Rounds for time: 21 Plate G2OH (#20/15) 21/16 Cal Bike
Strength: Deadlift 15min build up to heavy 5-reps Metcon: AMRAP in 20min of: 20 HSPU 40 Pullups 60 Lunges Gymnastics: Skill- Skin The Cat & Bridge Progression Strength- 20 Min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 15 GHD Sit Ups/ 25 V. Ups
Strength: 12min Build up load for a 1-rep Paused Overhead Squat *4sec pause at the bottom Metcon: For time: 200m Farmer Carry (#24/16,x2) 10-9-8-7-6-5-4-3-2-1 KB Front Squats (#24/16,x2) Burpees 200m Farmer Cary
Strength: Strict Press 5-5-3-3-3 Metcon: 4 Rounds for time: 2 Sandbag over shoulder (#75/45) 10 Toes-to-bar 15/12 Cal Bike 20 Abmat Situps Weightlifting: Muscle Clean + Push Press (1+1) @ 70% x 4 Power Clean + Power Jerk (1+1) @ 80% x 4 Box Clean + Front Squat (2+2) @ 80%
Strength: E2MOM for 12min: 1 Power Clean + 2 Hang Squat Cleans Metcon: AMRAP in 6min: 9 Thrusters (#50/35) 3 Bar Muscle-ups 2min Rest AMRAP in 8min of: 2 Wall Walks 6 Devil Press (#22.5/15,x1) 8 Toes-to-bar Endurance: EMOM in 36min: 1 - 15/12 Cal Bike
Strength: Barbell Bent-over Rows 3-3-3-3-3-3 Metcon: For time: 25 KB Swings (#24/16) 30 Overhead KB Lunges (#24/16,x1) 35 Pushups 40 Burpees 35 Pushups 30 Overhead KB Lunges 25 KB Swings Endurance: For time: 75 Air-Squats 75 Pushups 75 Situps 75 Box Step-ups 75 Wallballs (#10/6) 75
Strength: Dual DB Box Step-ups 8-8-8-8-8 (4 each leg) Metcon: AMRAP in 18min of: 40 Double Unders 9 HSPU 3 Hang Power Cleans (#80/50) Endurance: 12 Rounds for time: 12 Cal Bike 10 Box Jumps 8 Burpees *Every 2:30 - Run 200m
Strength: Weighted Chin-ups 5-5-4-4-3-3 Metcon: Foe time: 100 Wallballs (#10/6) 75 Box Jumps 50 Power Snatches (#40/30) Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength-20 min Emom: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 20 V. Ups
Strength: 15min build up to an RM2 Back Squat Metcon: 3 Rounds for time: 24 DB Hang Clean and Jerks (#22.5/15,x1) 12 Strict Pullups 1 Stairs ascend w/DB
Strength: Floor Press 3-3-3-3-3 *Rest 2:00 Metcon: AMRAP in 20min of: 2 Rope Climbs 20/15 Cal Row 5 Power cleans (#75/47.5) *Every 2:00 perform 30 Unbroken Double Unders (if you break start over)
Strength: E2MOM for 14min: Squat Clean 3-3-2-2-2-1-1 Metcon: AMRAP in 14min of: 7 DB S2OH (#22.5/15,x2) 7 Burpees 7 C2B Pullups Weightlifting: Power Snatch Balace + Snatch Balance + OHS (3+3+3) @ 50% Muscle Snatch + OHS (2+2) @ 60% x 3, (1+1) @ 70% x 3 Squat Snatch
Strength: Deadlift 5-5-5 Metcon: For time: 4 Rounds of: Run 200m 8 Hang Squat Cleans (#40/30) Into: 4 Rounds of: Row 250/200m 8 Thrusters (#40/30) Endurance: AMRAP in 35min of the ladder: 5-10-15-20-25... +5 Box Jumps Pushups Air-Squats Tuck-ups Back extensions
Strength: Snatch 20min to practice technique or build up load to an RM1 Metcon: AMRAP in 15min of: 7 Box Jump Overs 4 Overhead Squats (#60/40) 7 Ring Dips Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit
Strength: Elevated Ring Rows (weighted) 5-5-5-5-5 Metcon: For time: 30-20-10 Toes-to-bar Front Rack Reversed Lunges (#35/25) *EMOM - 1 Wall Walk Endurance: For time: Run 1600m 100 Air-Squats Row 2000m 100 Gorilla Rows (#16/12,x2) Bike 3200m 100 Pushups
Strength: E2MOM for 12min: Paused Power Cleans 3-3-3-3-3-3 *pause for 3-2-1sec under the knee: 3sec at the first rep 2sec at the 2nd rep 1sec at the 3rd rep of each set Metcon: AMRAP in 12min of the ladder: 5 Hang Power Cleans (#70/45) 1-2-3-4-5-6... Bar Muscle-ups 10 V-Ups
