Strength: Press 5-5-4-4-3-3 Metcon: For time: 28-22-16-10-4 DB Snatch (#22.5/15,x1) Run 400m Endurance: For time: 100 Double Unders 50 Box Jump Overs 100 Mountain Climbers 50 Medball Cleans to Wallballs (#10/6) 100 Double Unders 50 Cal Row 100 Mountain Climbers 50 Pike Pushups 100 Double Unders
Strength: Deadlift 10-8-6-4-2 increase load every set Metcon: 7 Rounds for time: 7 Hang Power Cleans (#60/40) 7 Front Squats 7 Toes-to-bar Endurance: 4 Rounds for max calories: 30 Plate Thrusters (#20/15) 15 V-Ups 2min Max Cal Row 30 Plate Overhead Lunges 15 Burpees on Plate 2min Max
Strength: 20min to build 5RM Back Squat Metcon: "Amanda" For time: 9-7-5 Reps of: Ring Muscle-Ups Squat Snatches (#61/43) Endurance: 2 Rounds for time: Run 800m 50 DB Burpee Step-ups (#15/10) 75 DB Goblet Squats 100 Situps 125 Double Unders
Strength: E2MOM for 14min: Push Press + Push Jerk + Split Jerk (1+1+1) Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Mobility: Upper Body Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1 -Hang snatch below the knee (70%) 1×3
Strength: 4 Sets: 5 Weighted Chinups 30sec Sandbag walk around (bearhug) Rest 2min Metcon: AMRAP in 20min of: 10 Box Jumps 15 Wallballs (#10/6) 20sec Assault Bike (cal) *score is the number of calories accumulated
Strength: 5 Sets: Power Snatch + Overhead Squat (1+1) Metcon: "Snatch DT" 5 Rounds for time: 12 Snatch Grip Deadlifts 9 Hang Power Snatch 6 Overhead Squats *Rx': #52/35 Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Strength: Deficit Strict HSPU 5-5-5-5-5 *up/down scale as needed Metcon: 2x AMRAP in 6min: 10 Box Jump Overs 10 Alternating DB Hang Snatches (#22.5/15) 10 Toes to Bar *rest 2min between AMRAPs Endurance: 10 Rounds for time: 40 Double Unders 20 Cal Row 20 KB Swings (#16/
Strength: Back Squat 5-5-5-3-3 Metcon: 3 Rounds for time: 7 Bar Muscle-ups 12 Hang Power Snatch (#43/30) 50 Situps Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 15 Wallballs (#10/6) 3 - 12 Box Jump Overs 4 - 10 Rollups 5 - 8 Burpees 6
Strength: 15min build up to a heavy load of 1-rep Power Clean + Push Jerk Metcon: 7 Rounds for time: 3 Power Cleans (#80/50) 15 Pushups 30 Double Unders Endurance: AMRAP in 33min of: 22 Plate Thrusters (#15/10) 22 Knees-to-elbows 22 Situps 22 Ring Rows 22 Back extensions
Skill: Accumulate (split as you want): 3-5min Handstand Hold 3-5min L-Sit Hold Metcon: AMRAP in 20min of: "Helen" 400m Run 21 KB Swings (#24/16) 12 Pullups *record first 3 rounds for progression Endurance: For time: 6 Rounds: 15/10 Cal Bike 15 Burpee Box Get Overs 10
Strength: Hang Snatch High Pulls 5-5-4-4-3-3 Metcon: For time: 24 DB Push-Press (#22.5/15,x1) 24 DB Overhead Lunges 32 Toes-to-bar 32 Hang Power Cleans (#43/30) 40 Wallballs (#10/6) 40 Cal Row (or 28 Bike) Mobility: Lower Body Weightlifting: -Overhead Squat (70%) 3×3 (75%) 3×3
Strength: 5 Sets: 1 Legless Rope Climb 3 Sumo Deadlifts *rest 2:00 Metcon: For time: 1000m Run, then: 50 Bar Facing burpees 50 Thrusters (#43/30) *split the reps however you want for example: 1. 50 thrusters + 50 burpees 2. 2 rounds of: 25 thrusters + 25 burpees 3. 5
Strength: 5 Sets for load: Squat Clean + Front Squats (1+2) Metcon: In Pairs (i-go-u-go), 20 Rounds for time (10 each): 6 DB Power Cleans (#22.5/15,x2) 6 DB Box Step-overs (#22.5/15,x2) 12 Cal Row Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Strength: Split-Jerk 2-2-2-2-2-2 *pause for 3sec at the recieving position before completing each rep Metcon: AMRAP in 16min of: 3 Bar Muscle-ups 4-6-8... DB Front Squats (#22.5/15,x2) 15 Situps *keep adding 2 reps to the front squats every round Endurance: For time: Row 2000/1600m 50 Wallballs
Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: For time: 21-15-9 Deadlifts (#100/70) Burpees over the bar Ring Dips Endurance: AMRAP in 35min: 12 Cal Bike 10 DB Goblet Lunges (#15/10,x1) 8 DB Devil-Press 10 DB Push-Press 24 Cal Row
Strength: 15min build up to a heavy set of 3 touch and go Power Snatches Metcon: 5 Rounds for time: 5 Thrusters (#60/40) 10 Box Jumps 5 Squat Cleans (#60/40) Run 200m Endurance: 10 Rounds for time: 21 Cal Bike 18 Walking Lunges steps 15 Situps 12 Pushups
