Strength/Skill: 15min: Rope Climb technique practice OR E2.5MOM - 1 Weighted Legless Rope Climb (use a vest to increase load if needed) Metcon: "Nancy" 5 Rounds for time: 400m Run 15 Overhead Squats (#43/30) Endurance: 5 Rounds for time: Row 500m 40 KB SDHP (#16/
Strength: Weighted Ring Dips 5-4-4-4-3-3 Metcon: In 20min complete: 85 Wallballs (#10/6) 55 Situps 25 Hang Squat Cleans (#60/40) AMRAP DB Devil-Press on remaining time (#22.5/15,x1) Gymnastics: Skill - False Grip Ring Row & Ring MU Transition Strength - 20 min EMOM: Min 1- 3
Strength: 12min build up load: 3-pos Power Clean (floor,hang,high-hang) Metcon: For time: 15 HSPU 20 DB Overhead Lunges (#22.5/15,x1) 25 Burpees 30 C2B Pullups 25 Box Jump Overs 20 DB Overhead Lunges 15 HSPU Endurance: AMRAP in 36min of: 16 Wallballs (#10/6) Run 200m
Strength: 5 Sets: 10 Floating Romanian Deadlifts 10-20sec L-Sit hold (any style) *rest 2:00 Metcon: AMRAP in 15min of: 6-12-18-24... +6 Power/Muscle Snatch (#35/20) 9 Toes-to-bar 9 Front Squats (#35/20) Endurance: 3 Rounds for time: 20 Hollow Rocks 30 KB Swings (#16/12) 40 Medball Clean-to-Wallball
Strength: E2.5MOM for 15min (6sets): 3 Strict Press + 3 Push-Press Metcon: 2 Rounds for time: Run 800m 30 DB Box Step-Overs (#22.5/15,x2) 6 Rope Climbs
Strength: Overhead Squat 12min build up for an RM3 Metcon: For time: 21 Cal Row 21 DB/KB S2OH (#22.5/15,x2) 21 Abmat Situps 15m DB/KB Front Rack Walking Lunges 15 Cal Row 15 DB/KB S2OH 15 Abmat Situps 15m DB/KB Front Rack Walking Lunges
Strength: Weighted Pushups 8-8-8-6-6-6 *Rest 1:30 Metcon: "Nasty Girls" 3 Rounds for time: 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#60/40) Weightlifting: -Hang Power Snatch+OHS (60%) 2+2 /8 -Hang Squat Snatch Under The Knee (70%) 2×8 -Squat Snatch (80%) 2×3
Strength: Weighted Pullups 5-5-5-5-5 *Rest 2:00 Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 3-6-9-12... Front Squats (#60/40) 30 Double Unders Endurance: 10 Rounds for time: Run 200m 15 KB SDHP (#24/16) Row 300m 20 Situps
Strength: 12min build to a heavy 5-rep touch and go Hang Power Snatch Metcon: 4 Rounds for max reps: 4min Cap: 10 DB Thrusters (#22.5/15,x2) 10 Burpee Box Jumps AMRAP Knees-to-elbows on remaining time *Rest 1min between rounds Gymnastics: Skill- False Grip Ring Row/ Pull Up Strength-
Strength: E3MOM for 15min: 3 Tempo Front Squats @4040 1 Split Jerk Metcon: In Pairs, 5 Rounds for time: 40 Cal Row 20 KB Swings (#32/24) 20 Ring Dips *Split the work between partners Endurance: 5 Rounds for max reps: 1min Medball Deadlifts (#10/6) 1min Medball Situps 1min
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Split reps as you like (not the runs) *Rx: wear a 9/6kg vest Endurance: Same as WOD
Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Devil-Press (#22.5/15,x1) Box Jumps Toes-to-bar Running WOD: Running WOD 25 min AMRAP: Run ⅓ of the of the hill at a fast pace, then jog down at an easy pace Run ⅔ of the hill at a fast pace, then jog
Skill: 15min Handstands Practice (hold/walk/balance...) Metcon: 10 Rounds for time: 30 Double Unders 15 Wallballs (#10/6) 1 Rope Climb
Strength: EMOM for 12min: Even: 4 Floor Presses Odd: 4 Elevated Ring Rows (weighted) *same weight across Metcon: 2 Rounds for time: Row 750/600m 30 DB Snatch (#22.5/15) 10 Ring Muscle-ups Weightlifting: -Hang clean 60% 3×8 -Clean with pause under the knee 60% 3×8 -Clean
Strength: 5 Sets: 5 Barbell Bent-over Rows 20sec Sandbag bearhug hold (AHAP) Rest 2:00 Metcon: AMRAP in 12min of: 4 Power Cleans (#70/45) 8 HSPU 12 V-Ups Endurance: 3 Rounds for max reps: 2:30 max Cal Row 2:30 max Wallballs (#10/6) 2:30 max Cal
Strength: E2MOM for 8 sets (16min): Front Squat + Thruster (3+1) Metcon: For time: 15 Pullups 30 Hang Power Cleans (#43/30) 15 Pullups 30/24 Cal Bike 15 Pullups 30 Front Rack Lunges (#43/30) 15 Pullups 30 Burpees over the bar Gymnastics: Skill- Butterfly Pull Up Strength-20 Min
