Strength: E2MOM for 12min: 2 Split Jerks Metcon: In Pairs for time: 300 Air-Squats *Every switch do 10 sync situps 200 Pushups *Every switch do 10 sync lunges 100 V-Ups *Every switch do 5 sync burpees Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Strength: 15min build to a heavy load of the complex: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: AMRAP in 16min of: 20 Toes-to-bar 20 KB Front Rack Lunges (#24/16,x2) 20 Cal Row (or 14 Bike) Endurance: 10 Rounds for time: Run 200m 15 Barbell
Strength: Deadlift 10-10-10 (touch and go) Metcon: For time: 100 Overhead Squats (#50/35) *Every break = 12 Box Jump Overs Endurance: 2 Rounds for time: 90/70 Calorie Row (65/50 Bike) 70 Wallballs (#10/6) 50 DB Snatch (#15/10) 30 Burpee Box Jumps
Strength: 5 Sets: 4 Weighted Pullups 20sec Sandbag walk around (bearhug) Metcon: 5 Rounds for max reps: 3min AMRAP: 3 Burpees 6 KB Snatch (#24/16) 9 Wallballs (#10/6) *Rest 1min between amraps Endurance: AMRAP in 28min of: Run 200m 20 Jump Squats Row 250/200m 20 Plate Overhead
Strength: Front Squats 3-3-3-3-3 *3sec pause at the bottom of the last rep of each set Metcon: 5 Rounds for time: Run 200m 20 Russian KB Swings (#32/24) 10 Ring Dips Endurance: For time: Row 2000/1600m (or Bike 96/72cal) 300 Situps 200 DB Snatch (#15/10) 100
Strength: 4 Sets: 4 Weighted Pushups 8 Double DB Bentover Rows *rest 2:00 Metcon: For time: 3 Rounds: 5 Power cleans (#60/40) 4 Lateral burpees 3 Strict HSPU 3 Rounds: 5 Power cleans (#70/45) 4 Lateral burpees 3 Strict HSPU 3 Rounds: 5 Power cleans (#80/50)
Strength: 15min build up to a heavy 1-rep Cluster Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Clean and Jerks (#22.5/15,x2) C2B Pullups Competitors: A) Metcon: 45min Time cap: For time With a partner: 1600m Run 32 Clean & Jerks 60/40 1200m Run 24 Clean & Jerks 70/
Strength: E3MOM for 18min (6 sets): Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 6 Thrusters (#50/35) 6 Toes-to-bar 6 Box Jumps Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb Beach WOD (מציצים): In Pairs: AMRAP in
Strength: Back Squat 5-5-5 Metcon: For time: 70 Medball Cleans (#10/6) 80 DB Snatch (#22.5/15,x1) 90 Medball Situps 100 Double Unders E4MOM - Row 200/160m Endurance: AMRAP in 30min of: Run 400m 22 Thrusters (#20/15) Run 400m 22 Burpees over the bar
Grip Strength: 2 Sets (15min cap): Max time Bar Hang Streight into AHAP 200m Farmer Carry *Rest as needed between sets Metcon: 3 Rounds for time: Run 400m 21 Deadlifts (#60/40) 12 S2OH Endurance: 6 Rounds for total Reps: 1 minute of Rowing (cal) 1 minute of Burpees 1
Strength: Romanian Deadlift 6-6-6-6-6 Metcon: AMRAP in 18min of: 4 Bar Muscle-Ups 8 Power Snatches (#35/20) 12 Hand-Release Pushups Endurance: 10 Rounds for time: Bike 15/10 Cal 15 Plate G2OH (#20/15) 10 Burpees 15 V-Ups 10 Plate Overhead Lunges
Strength: 20min build up to an RM1 Clean and Jerk Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10-8-6-4-2 Power Cleans (#70/45) Endurance: For time: 50 KB Swings (#16/12) 60 Goblet Squats 70 Situps 80 Mountain Climbers 90 Double Unders 80 Mountain Climbers 70 Pushups 60 Goblet Lunges 50
Strength: EMOM for 12min (4sets): 1: Max Strict Chinups 2: 8 Double DB Z-Press 3: Rest Metcon: 3 Rounds for time: 15 Double DB Squat Cleans (#22.5/15,x2) 45 Situps 75 Double Unders Mobility: Lower Body Weightlifting: High Hang Snatch Pull+Power Snatch 15/20 kg bar 4+
Strength: 16min to find RM3 Overhead Squat Metcon: 5 Rounds for max reps: 3min AMRAP: 9 Box Jumps 3 Overhead Squats (#60/40) 1 Legless Rope Climb *rest 1min between amraps Competitors: A) 20min To build: 1 Hang Clean + 1 Clean + 1 Jerk B) For Time 30 Clean-and-Jerks (#61/43)
Strength: Bulgarian Split Squat 8-8-6-4-4 (each leg) Metcon: In Pairs, 2 Rounds for time: Row 1000m 50 Double Unders 50 DB Deadlifts (#22.5/15, x2) 50 HSPU 200m Sandbag Carry (#60/45) *Split the work as you wish, switch partners as many times as you like on the carrys
Strength: 7 Sets: 2 Hang Squat Cleans *1st rep above the knee, 2nd rep under the knee Metcon: AMRAP in 14min of the ladder: 3-6-9... Hang to overhead (#50/35) 15 Abmat Situps Endurance: 4 Rounds of: Row 500/400 meters Rest 1:00 between each round After round 4,
