Strength: 4 Sets: 14 Deficit Reversed Barbell Lunges (BTN, 7/7 alternating) Metcon: For max reps: Tabata Box Step-ups (#22.5/15,x1) Tabata Assault Bike (cal) Tabata Toes-to-bar Tabata Row (cal) Tabata Goblet Squat (#22.5/15,x1) Competitors: A) Strength: 20min to find: 1rm technical Deadlift B) 20min
Metcon: For time: Run 1600m 50 Deadlifts (#80/50) Row 1600m 30 Power Cleans (#60/40) Bike 1600m (1mile) 15 Bar Muscle-ups Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: Deadlift 5-5-5 Metcon: 7 Rounds for time: 30 Double Unders 15 Pushups 7 Hang Power Snatches (#43/30) Endurance: AMRAP in 38min of: 10-20-30-40-50-60... etc Plate Overhead Lunges (#15/10) Plate Russian Twists Burpees on Plate Run 200m w/Plate after every round
Strength: EMOM for 12min: Even - 20sec Hollow Hold Odd - 5 Strict Deficit HSPU (scale as needed) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Single-arm Devil Press (#22.5/15) 20-18-16-14-12-10-8-6-4-2 Box Jump Overs Endurance: For time: Run 1600m, then: 7 Rounds: 20 Kettlebell Swings (#16/12) 10 Burpees over KB 40
Strength: Front Squats 3-3-3-2-2-2 *pause for 3sec at the bottom of each rep Metcon: 3 Rounds for time: Run 400m 20 Toes-to-bar 10 DB Thrusters (#22.5/15,x2) 5 Ring Muscle-ups Endurance: In Pairs for time: Run 800m (together) 200 Medball Passes (3/2m distance) 200 KB Swings (#16/
Strength: Weighted Chinups 15min to find RM3 Metcon: 10 Rounds for time: 7 Box Jumps 5 Front Squats (#60/40) 3 Push Jerks Endurance: For time: Run 400m 50 Box Jumps 50 Situps Run 400m 40 Jumping Lunges 40 Situps Run 400m 30 Pushup Burpees 30 Situps Run 400m 20
Strength: Power Clean - 12min build to a heavy 1-rep Metcon: For time: 45 Wallballs (#10/6) 45 Sumo-Deadlift High Pulls (#50/35) 150 Double Unders 45 Pullups 45 Kettlebell Swings (#24/12) Mobility: Lower Body Weightlifting: -Power jerk behind the neck (60%) 3×3 (70%) 2×3 (75%) 2×
Strength: Bentover Rows 10-10-10 Metcon: In Pairs (I-go-you-go), 14 Rounds for time (7 each) of: Row 250m 8 DB Front Rack Reversed Lunges (#22.5/15,x2) 5 Strict HSPU *Partner A works while partner B holds in a plank. Switch every round until 14 rounds are done (7 each)
Strength: Snatch Balance 3-3-3-2-2-1 *pause for 3sec at the bottom of the squat Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 20 Pushups 20 Russian KB Swings (#32/24) Skills: 1. Double Unders 2. Rope Climb
Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 30 Double Unders 3 Bar Muscle-ups Endurance: 2 Rounds for time: 50 Medball Situps (#10/6) Run 400m 50 Medball Deadlifts Run 400m 50 Wallball Shots Run 400m 50 Medball G2OH Run
Strength: 15min to build a heavy complex of: 2 Deadlifts 1 Power Clean 1 Hang Power Clean Metcon: For time: 21-15-9 Thrusters (#43/30) Pullups 9-15-21 Deadlifts (#43/30) Pushups Endurance: AMRAP in 32min of: 9 Box Jumps 9 Plate G2OH (#20/15) 6 Burpees 6 Pushups 3 Jumping Rollups
Strength: Hang Squat Snatch 12min to build a heavy set of 2-reps Metcon: 8 Rounds for time: Run 200m 10 DB Snatch (#22.5/15,x1) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Row 100-80-60-40-20 Double Unders 15 Medball Cleans to Wallballs (#10/6)
Strength: Push-Jerks 5-5-4-4-3-3 *pause for 2sec at the recieving position Metcon: For time: Run 800m 60 Thrusters (#20/15) 40 Toes-to-bar 60 Thrusters Run 800m Endurance: For time: Run 1000m 250 Situps 150 Medball Cleans (#10/6) 50 Pushup Burpees Row 1250m *Split reps as you like
Strength: 15min build to an RM3 Hang Power Cleans Metcon: For time: 3 Rounds: 10 Strict Pullups 10 DB Hang Power Cleans (#22.5/15,x2) 50 Double Unders -Rest 1:00 and then: 3 Rounds: 10 Pullups 10 DB Push Press (#22.5/15,x2) 50 Double Unders Mobility:
Strength: E2.5MOM for 12.5min (5sets): 4/4 Front Rack Lunges Metcon: "Fight Gone Bad" 3 Rounds for reps: 1min Wallballs (#10/6) 1min Sumo-Deadlift High Pulls (#35/20) 1min Box Jumps 1min Push-Press 1min Row (calories) 1min Rest
Strength: Weighted Pushups 8-7-6-5-4 *30sec Weighted Plank after each set Metcon: AMRAP in 12min of the ladder: 1-2-3-4... Squat Cleans (#80/50) 2-4-6-8... HSPU Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
