Strength: Hang Power Snatch 2-2-2-1-1-1 Build to a heavy load or practice technique Metcon: For time: Run 800m 15 Hang Power Snatch (#60/40) 200 Double Unders 15 Hang Power Snatch Run 800m Mobility: Upper Body Weightlifting: -Hang Snatch (60%) 3×8 -Hang Snatch under the knee (60%) 2×6
Strength: Push-Press 3-3-3-3-3-3 *Pause for 3sec at the "dip" on the first rep of each set Metcon: 8 Rounds for time: Run 200m 6 HSPU 4 Front Squats (#70/45)
Strength: Elevated Ring Rows 5-5-5-5-5 *add weight (plates) every set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Toes-to-bar Assault Bike (calories) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 10 Rounds for time: 3 Bar Muscle-ups 5 Hang Power Cleans (#70/40) 7 Wallballs (#10/6) Endurance: In Pairs, i-go-you-go: AMRAP in 32min of: 15 Air Squats 12 Situps 9 Burpees 6 Pushups 3 Wall Walks *partner 1 works while partner 2 does max
Strength: Front Squat - 15min build to an RM3 Metcon: AMRAP in 15min of: 4 Strict Pullups 8 Deficit Pushups (#20/10 plates) 12 Pistols (scale to jump squats) Endurance: AMRAP in 35min: 50 Wallballs (#10/6) 40 Box Jumps 30 KB Swings (#16/12) 20 Burpees 800m Run
Strength: 7 Sets: 2 Power Cleans (touch and go) *rest 1:30 Metcon: 3 Rounds for time: Row 500/400m 21 Abmat Situps 12 Overhead Squats (#43/30) 3 Rope Climbs Endurance: 5 Rounds for time: Run 400m 20 Burpees Run 400m 40 Air-Squats
Strength: Weighted Chinups 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 3 Dual DB/KB Thrusters (#22.5/15,x2) 60 Double Unders 6 Dual DB/KB Thrusters 60 Double Unders 9 Dual DB/KB Thrusters 60 Double Unders *keep adding 3 thrusters every round Endurance: AMRAP in 30min of the ladder:
Strength: BTN Reversed Lunges 10-10-10 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 KB Clean and Press (#16/12, alternating) 25 Pullups Mobility: Lower Body Weightlifting: -Split jerk Jerk Warm up exercises + drills, moving into
Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: In Pairs for time: 120 Deadlifts (#70/45) 30 Box Jump Overs 80 Hang Power Cleans (#70/45) 30 Box Jump Overs 60 Shoulder to overhead (#70/45) 30 Box Jump Overs *split reps as you like, one works at a time
Strength: Every 1:30 for 15min (10 sets) 1 Snatch Pull 1 Snatch 1 Hang Snatch Metcon: 6 Rounds for time: 12 Medball Cleans (#10/6) 10 Toes-to-bar 8 HSPU Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Strength: 3 Sets: 5 Press 10 Bent-over Rows *rest as needed between sets Metcon: For time: 50-40-30-20-10 Double Unders 16 DB Snatch (#22.5/15,x1) Endurance: AMRAP in 35min of: Bike 30/21 Cal 35 No-Squat Wallballs (#10/6) 20 Jumping Lunges 5 Wall Walks
Strength: Overhead Squat 3-3-3-3 *pause for 3 sec at the bottom of each rep build up load each set. Metcon: For time: 30 C2B Pull-ups 400m Run 30 Power Snatches (#60/40) 30 Cal Row 30 Thrusters (#60/40) 30 Cal Bike *complete the workout in any order you like
Strength: Tempo Front Squats 2-2-2-2-2 @72X2 Metcon: 4 Rounds for time: Run 200m 20 KB Swings (#24/16) 20 KB Box Step-ups (#24/16,x1) Endurance: For time: Run 800m 50 V-Ups Run 800m 30 Wallballs (#10/6) Run 800m 30 Burpee broad jumps Run 800m 50 HRPU Run 800m
Strength: EMOM for 12min: Even: 5 Deficit HSPU (strict) Odd: 20sec L-Sit hold (bar/rings/boxes) Metcon: AMRAP in 16min of the ladder: 4-8-12-16... KB Overhead Lunges (#24/16) Box Jumps Ring Dips Endurance: For time: 100-80-60-40-20 Jumping Jacks Mountain Climbers Air-Squats *Every 2 minutes: 5 Burpees + 5 V-Ups
Strength: 15min build to a heavy set of 3 Deadlifts Metcon: For time: 9-6-3 Thrusters (#60/40) Bar Muscle-ups Rest 3min into: 15-12-9 Thrusters (#40/30) Toes-to-bar Mobility: Upper Body Weightlifting: Overhead squat with 4 pauses 20/15 kg bar 7×1 Squat Snatch with 3 pauses (Light weight) 6×
Skill: 15min Handstand practice (hold/walk/balance/obstacles) Metcon: In Pairs, i-go-you-go: AMRAP in 22min: 9/6 Cal Assault Bike 5 Sandbag over shoulder (#75/45) 1 Legless Rope Climb
