Strength: 6 Sets: 10/10 Single arm Bent-over Rows 12/12 Single leg Glute Bridges Metcon: AMRAP in 18min of the ladder: 4-8-12-16... Clusters Burpees Over Object 30 Double Unders after each set Endurance: 8 Rounds for time: 10 Burpees 15 Sumo-Deadlift High Pulls 20 Air-Squats 25 Situps
Strength: Weighted Pushups 10-8-8-8-8-6 *15-30sec Streight Arms Plank after each set (with the weight) Metcon: 7 Rounds for time: 14 Single-leg Deadlifts 7 HSPU
Strength: Weighted Jacksons/Dips 8-8-8-8-8 *rest 2:00 Metcon: For max reps: 3min AMRAP: 12 S2OH (plate/DB/KB) 6 Roll ups rest 1 minute 3min AMRAP: 6 Roll ups 10 Thrusters rest 1 minute 3min AMRAP: 10 Thrusters 10 HRPU rest 1 minute 3min AMRAP: 10 HRPU 12 V-ups
Strength: 5 Sets for load: 5/5 Bulgarian Split Squats *pause for 3sec at the bottom of each rep Metcon: AMRAP in 20min of: 30 Broomstick Overhead Squats 20 G2OH (plate/kb/db) 10 Burpee High Knees
Skill: Pistol Squat home progressions Metcon: For time: 100 Mountain Climbers 80 Push-Press 60 Russian Twists 40 Weighted Burpee Step-ups 20 HSPU
Core Strength: Tabata: Hollow Flutter Kicks / X-Ups Metcon: For time: 4 Rounds- 20 Walking Lunges (no weight) 20 Situps 3 Rounds- 15 Plate/DB Hang Power Clean & Press 15 Sheet Rows/Bentover Rows 2 Rounds- 20 Burpees 20 Pushups Endurance: For time: 50 Jumping Jacks 10 Broad Jumps 50
Skill: Accumulate 3min in a Handstand *Every time you drop - do 30 Situps Metcon: 3 Rounds for max reps: 1min Pike Pushups 1min Jumping Lunges 1min Hang Squat Cleans 1min Bent Over Rows 1min Burpee Broad Jumps 1min Rest Endurance: E3MOM for 33min: 10 Burpees + 10 Rollups *In the
Strength: E3MOM for 15min: 10/10 Single-leg Romanian Deadlifts Max Pushups after each set Metcon: AMRAP in 15min of: 100 Mountain Climbers 20 Pistols 20 Jacksons Endurance: For time: Accumulate 1000 Double Unders *EMOM: 5 Jump Squats + 5 Clapping Pushups
Strength: 5 Sets: 8/8 Tempo Bent-Over Rows @3030 20 Shoulder Taps Metcon: 5 Rounds for time: 10 Thrusters 30 Situps 10 Thrusters 30 Lateral hops over object
Core Strength: Complete with as few breaks as possible: 50 Hollow Rocks 30 V-Ups 30 X-Ups (30 each side) 50 Superman Rocks Metcon: AMRAP in 21min: 15 Swings 12 Goblet Lunges 9 Hand Release Pushups
Strength: 5 Sets for load of the complex: Do 5-10reps of each drill with a single arm weight: Bent-Over Rows Hang Power Cleans Front Squat Strict Press *complete a full set with the right arm and then with the left arm Metcon: For time: Run 400m (or 200 knee taps)
Strength: 5 Sets: 10/10 Single-arm Press Max Jacksons *Rest 2:00 Metcon: 6 Rounds for time: 12 Power Cleans 12 Back Extensions 12 Push Press 12 Hollow Rocks 12 Weighted Lunges
Strength: Weighted Tempo Good Mornings @5051 10-8-6-6-6 Metcon: 3 Rounds for time: 30 Pistol Squats 15 HSPU 8 Burpee Tuck Jumps Endurance: For time: 50 Burpees 75 G2OH 100 Situps 150 Double Unders 100 Air Squats 75 Hand-Release Pushups 50 Weighted Step-ups
Strength: Tempo Pushups (weighted) @5353 6-6-6-6-6 *20 Commando Planks after each set Metcon: 6 Rounds for time: 16 Single-arm SDHP 20 Jump Squats 24 Situps *EMOM - 4 Clusters Endurance: AMRAP in 37min of the ladder: 2-4-6-8-10-12... etc Overhead Lunges (kb/db/plate) Push-Press Burpees over object Bent-over Rows
Strength: Tempo Weighted Squats @7370 5-5-5-5-5 Rest 1:30 between sets Metcon: 5 Rounds for time: 15 Burpee broad jumps 20 Shoulder Taps 25 G2OH (kb/db/plate) Endurance: For time: Run 400m / 2min knee taps 60 Thrusters Run 400m 60 Burpee Step-ups (weighted) Run 400m 60 Sumo-Deadlift High Pull
Strength: 4 Sets: 8/8 Single-leg Romanian Deadlifts Max Strict HSPU/Pike Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 12 Bent Over Rows 12 Front Rack Reversed Lunges 30 Double Unders
