Bodyweight Strength: 5 Sets: Max Strict Ring Dips 20sec Hanging L-Sit *rest 2:00 Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10 Deadlifts (#100/70) *Every 2:30 do 50 Double Unders Endurance: In Pairs for time: Bike 400 Cal *Partner 1 on the Bike *Partner 2 does: 15 Box
Strength: 12min build heavy load for: 3 Tempo Front Squats @3030 1 Thruster (no tempo) Metcon: In Pairs for time: Run 1600m (together) Row 2000m 100 Pullups 20 Wall Walks 10 Sandbag cleans (#75/45) *finish in any order, one works one rest Endurance: AMRAP in 34min of the ladder:
Strength: 7 Sets for load: Power Clean + Hang Power Clean (1+1) Metcon: AMRAP in 15min of: 5 S2OH (#60/40) 10 Box Jumps 15 Toes-to-bar Endurance: AMRAP in 30min of: Max Calorie Row/Bike E2MOM do: 15 Wallballs + 15 Russian KBS (#24/16)
Strength: E3MOM for 15min: 2 Push Jerks + 1 Split Jerk Metcon: 3 Rounds of 5min AMRAP: 10 DB Snatch (#22.5/15,x1) 5 Bar Muscle-ups 10 DB Overhead Lunges 5 Lateral burpees over the DB Rest 3:00 between rounds Movility: Upper Body Weightlifting: Overhead squat with 4 pauses
Skill/Bodyweight Strength: 3 Sets: Max Unbroken Kipping/Butterfly Pullups *rest as needed between sets. *practice technique or scale as needed Metcon: "D.T" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans 6 Push Jerks
Strength: Deadlift 5-5-5 Metcon: 3 Rounds for time: Run 400m 11 Toes-to-bar 22 KB Overhead Lunges (#24/16,x1) 33 Pushups Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Metcon: For time: 100 Thrusters (#40/30) 100 Burpees 100 Box Jumps 100 Cal Bike *E4MOM - Run 200m *Rx: Wear a 10/6kg Vest *Complete all reps in any order/split you like *Scale reps as needed *סליחה
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 2 Rounds for time: 400m Run 40 Burpees 400m Run 40 Air-Squats 400m Run 40 Situps 400m Run 40 Air-Squats 400m Run 40 Burpees
Strength: Front Squat - 15min build to an RM4 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15,x1) V-Ups Endurance: Every 6min for 6 rounds: 60 Double Unders 400m Run 20 Burpees *score = slowest round
Strength: Press 2-2-2-2-2 *rest 2min Metcon: For time: Run 200m 10 Squat Cleans (#60/40) 10 Burpees over the bar Run 200m 8 Squat Cleans (#70/45) 8 Burpees over the bar Run 200m 6 Squat Cleans (#80/50) 6 Burpees over the bar Run 200m 4 Squat Cleans (#90/
Strength: 15min build up load for a "Bear Complex״: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press Metcon: For time: 10 Ring Muscle-ups 100 Air-Squats 10 Ring Muscle-ups 100 Cal Row
Strength: Every 1:30 for 15min (10 sets): Snatch Balance + Overhead Squat (1+1) Metcon: For time: Row 1000m 50 Dual KB Front Rack Lunges (#24/16,x2) 30 HSPU Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Strength: 4 Sets: Max Strict C2B Pullups 20sec Hanging L-Sit hold *rest 2:00 Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 3 Sandbag Cleans (#75/45) 6 DB Step-ups (#22.5/15,x2) 9 Toes-to-bar *Partner 1 works while the other holds a plate overhead (#20/15). Switch after
Strength: 15min build up to a heavy set of the complex: 1 Snatch Pull 1 Hang Snatch High Pull 1 Snatch (3sec pause at bottom) Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back Extensions 50 Situps Endurance: AMRAP in 35min: 40 Wallballs (#10/6) 30 V-Ups
Strength: Sumo-Deadlift - 15min build for an RM3 Metcon: For time: 15-12-9 Hang Squat Cleans (#50/35) C2B Pullups into: 9-12-15 Thrusters (#50/35) Ring Dips Endurance: AMRAP in 33min of: 21 Goblet Squats (#16/12) 18 Weighted Box Step Ups 15 KB Swings 12 Single Arm KB Thruster (6/
Strength: Back Squat 4-4-4-3-3 Metcon: AMRAP in 16min of: 8 Toes-to-bar 7 Box Jumps 6 Burpees over the bar 5 S2OH (#60/40) Endurance: EMOM for 35min: 1 - 12/8 Cal Bike 2 - 16/12 Cal Row 3 - 50 Double Unders 4 - AMRAP 8.5m Shuttle
