Strength: 4 Sets of the complex: 6 G2OH (right arm) 9 Press (right arm) 12 Overhead Lunges (right arm) 15sec Overhead hold (right arm) 6 G2OH (left arm) 9 Press (left arm) 12 Overhead Lunges (left arm) 15sec Overhead hold (left arm) *Rest 2:00 between sets Metcon: For time:
Strength: 5 Sets: 20/20 Single-arm Bentover Rows 20 X-Ups Metcon: AMRAP in 22min of: 6 HSPU 20 Jumping Jacks 9 Rollups 20 Mountain Climbers 12 Thrusters 20 Double Unders
Skill: Handstand hold - accumulate 3-5min in a handstand (scale as needed) Metcon: 2 Rounds for max reps: 3min AMRAP- 25 Double Unders 15 Pushups rest 1 minute 3min AMRAP- 8 DB/KB Hang Clean & Press 8 Situps rest 1 minute 3min AMRAP- 12 Jump Squats 6 Burpees rest
Skill/Strength: Pistol Squat - practice technique or build to a weighted set of 4/4 Metcon: 10 Rounds for time: 8 V-Ups 6 Clusters 4 HSPU 6 Devil-Press 8 Russian Twists
Strength: 5 Sets: 10/10 Single-arm Press 10/10 Single-leg Romanian Deadlifts *Rest 2:00 Metcon: 5 rounds of: 3min AMRAP- 30 Overhead Lunges 60 Mountain climbers 30 Overhead Lunges AMRAP Burpees in the remaining time *Rest 1min between rounds *score is the amount of burpees accumulated
Strength: Tempo Good Mornings @5252 8-8-8-8-8 21 Hollow Rocks after each set Metcon: AMRAP in 21min of: 21 Swings 21 Thrusters 21 Pushups 21 Burpees
Strength: 5 Sets: 5/5 Weighted Step-ups *5sec tempo on the way down for each rep *Rest 2:00 Metcon: AMRAP in 20min of: 31 Double Unders/Mountain Climbers 12 HSPU/Pike Pushups 20 Broomstick Squat Snatches
Skill: 4 Sets: 40sec Handstand hold (chest-to-wall) 20sec Shoulder taps *Rest as needed between sets Metcon: 4 Rounds for time: 20 Deadlifts (kb/db/backpack) 20 G2OH 20 Front Squats 20 Thrusters
Strength: 3 Sets: 60sec AMRAP Bentover Rows (30sec each arm) 40sec AMRAP Hollow-body flutter kicks *Rest 2:30 Metcon: For time: 120 Devil-Presses (db/kb/backpack) *EMOM: 5 Air Squats 5 Pushups 5 Situps (scale reps if needed)
Strength: 5 Sets with a weighted backpack: 8 Weighted Pushups 16 Plank Shoulder taps 32sec Plank *Rest 2:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Rollups Weighted Jump Squats (backpack) Burpees over backpack V-ups Weighted Step-ups
Metcon: 2 Rounds for max reps (30min): 5min AMRAP: 3 HSPU/Pike Pushups 6 Jump Squats 9 Situps 5min AMRAP: 5 Pushups 10 Goblet Lunges 15 G2OH (kb/db/backpack) 5min AMRAP 7 Jacksons 14 Single-leg Deadlifts (7/7) 21 Double Unders
Metcon: For time: 50 Jump Squats 50 Situps 50 Pushups 50 Lunges 50 Back extensions 50 Burpees 50 Jacksons 50 Hollow Rocks 50 Double Unders
Strength/Skill: Pistol Squat practice technique or build to heavy 4-reps Metcon: 7 Rounds for time: 30 Mountain Climbers 12 Thrusters (#22.5/15, x1) 12 Hand-Release Pushups 12 V-Ups
Strength: 5 Sets: 7/7 Weighted Bulgarian Split Squats 20-30sec Hollow hold 15 Back extensions Metcon: AMRAP in 20min of: 30 Double Unders 15 Pushups 5 Burpees
Strength: Tempo Pushups 6-6-6-6-6-6 @5550 Metcon: 6 Rounds for time: 20 Single-arm Bentover Rows (#22.5/15) 15 Goblet Squats 10 Devil-Presses
Metcon: AMRAP in 30min of: 25 Burpees 50 Mountain Climbers 75 KB Swings (#24/16) 100 Air squats 125 Situps 150 Double unders
