Skill: Handstand practice 15min to practice technique or accumulate time in a handstand Metcon: For time: 27-21-15-9-3 Power Cleans Thrusters *EMOM - 3 Pushup Burpees Endurance: 10 Rounds for time: 20 Broomstick Overhead Squats 30 Lateral hops over broomstick 20 SDHP (DB/KB/Plate/Backpack) 30 Russian Twists (15/15)
Strength: 3 Sets of the complex: 10 Single-arm Press (Right arm) 10 Overhead Lunges 10sec Overhead Hold 10 Single-arm Press (Left arm) 10 Overhead Lunges 10sec Overhead Hold *scale reps as needed Metcon: For time: 50 Situps 50 Single-leg Deadlifts (25/25) 40 Situps 40 G2OH (db/kb/plate) 30
Strength: Weighted Pushups 8-8-7-7-6-6 Metcon: AMRAP in 18min: 9 Air-Squats 6 Devil-Press 3 Wall Climbs Endurance: EMOM for 36min: 1: 10 Burpees 2: 20 Weighted Lunges 3: 30 Situps 4: 20 Thrusters 5: 10 HSPU 6: Rest
Strength: Single-arm Bent-over Rows 20-15-15-10-10 (each arm) *10-20 Diamond Pushups after each set Metcon: For time: 25 Burpee Broad Jumps Then: 150 Deadlifts 100 Hang Power Cleans 50 Shoulder to overhead Then: 25 Burpee Broad Jumps *split deadlifts/hpc/s2oh as you wish *use a kb/db/barbell/backpack
Strength: 6 Sets: 10/10 Single leg Romanian Deadlifts 20sec Hollow Hold after each set Metcon: AMRAP in 17min of: 45 Double Unders 15 Jacksons 8 Devil-Press
Strength: 5 Sets for load (AHAP): 8/8 Weighted Step-ups *Rest 1:30 Metcon: 3 Rounds for time: 100 Mountain Climbers 25 Front Squats 35 Shoulder taps 45 Pushups
Skill: Tabata: Handstand Hold / Shoulder taps Metcon: AMRAP in 22min of: 12 PowerClean and Press 22 Bent Over Rows 12 Burpees 22 Situps
Strength: E2.5MOM for 20min (8sets): 8/8 Single-arm Arnold Press Metcon: For time: 21-15-9 Weighted Pistols 9-15-21 HSPU 30-30-30 Burpees Endurance: For time: 300 Double Unders 200 Thrusters 100 Pushups *EMOM - 4 Devil-Press
Strength: 3 Sets: 10/10 Bulgarian Split Squats (weighted) 20 Hollow Rocks 20 X-Ups Metcon: For time: 30 Weighted Step-ups 30 Bent-over Rows 30 Thrusters 30 V-Ups 30 Sumo-Deadlift High Pulls 30 Burpees 30 Swings 30 Back extensions 30 Pushups 30 Double Unders
Strength: Tempo Weighted Pushups @3333 5-5-5-5-5 *pause for 3sec at the bottom while maintaining tension, do not rest Metcon: AMRAP in 18min of: 12 Power Cleans 24 Double Unders 12 Reversed Goblet Lunges Endurance: For time: 100 SDHP 200 Mountain Climbers 100 V-Ups 200 Jumping Jacks 100 Jacksons 200 Jumping
Strength: Weighted Good Mornings 10-10-10-10-10 Metcon: 8 Rounds for time: Run 200m / 1min knee taps 12 Situps 10 S2OH 8 Weighted Squats
Strength: 4 Sets: 15/15 Renegade Rows Max Unbroken Pushups *Rest 2:30 Metcon: AMRAP in 6min: 15 Jump Squats 30 Russian Swings AMRAP in 6min: 15 Jacksons 30 Russian Twists AMRAP in 6min: 15 G2OH 30 Commando Planks
Skill/Strength: 15min - work on HSPU Progressions for beginners OR practice deficit for advanced Metcon: 10 Rounds for time: 6 Squat Cleans 6 Thrusters 30 Double Unders
Core Strength: 4 Sets, unbroken if possible: 15 Hollow Rocks 30sec Side Plank (R) 15 Superman Rocks 30sec Side Plank (L) Metcon: 2 Rounds for time: 30 Jumping Lunges 10 Burpees 30 Single-arm SDHP (15/15) 10 Burpees 30 Pushups 10 Burpees 30 Push-Press 10 Burpees
Strength: 5 Sets: 8/8 Tempo Single-arm DB/KB Press @3330 *Rest 1:30 Metcon: For time: 50-40-30-20-10 G2OH (db/kb/plate) Lateral Hops Over Object Endurance: 10 Rounds for time: 21 Situps 15 Burpee Step-ups 9 Pike Pushups
Skill/Strength: Pistol Squat - take 15min to practice technique or work to a heavy weighted 5/5reps Metcon: 5 Rounds for time: 20 Overhead Lunges 60 Mountain Climbers 20 V-Ups Endurance: AMRAP in 40min of: 20 Air Squats 20 Pushups 20 Situps 20 Deadlifts 20 Swings
