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
Strength: E2MOM for 20min: Power Clean + Hang Squat Clean + Front Squat + Push-Press (1+1+1+1) Metcon: For time: 75 Wallballs (#10/6) EMOM 5 Burpees into: 75 Burpees EMOM 5 Wallballs (#10/6) Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: Split Jerk 2-2-2-1-1-1 go heavy or practice technique (add reps) Metcon: 10 Rounds for time: Run 200m 10 Hang Power Cleans (#43/30) 10 V-Ups Endurance: AMRAP in 32min of: Row 500m 40 Air-Squats 30 Situps 20 Pushups 10 Burpees
Strength: Back Squat - 20min to find RM1 Metcon: AMRAP in 8min of: 5 Power Cleans (#85/52.5) 10 Pullups 15 Wallballs (#10/6) Endurance: 3 Rounds for reps: 2min Row for calories Rest 1min 2min Double-Unders Rest 1min 2min DB/KB Thrusters (#15/10,x2) Rest 1min 2min
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 16min of: 30 Double Unders 8 DB Hang Squat Cleans (#22.5/15,x1) 8 HSPU Endurance: 4 Rounds: 3min Row (cal) 3min Bike (cal) 3min max 10m Shuttle Runs w/Plate (#20/10kg) Rest 1min
Strength: 4 Sets: 8/8 Dual DB Single-leg Deadlifts 10 DB Hanging Knee-tucks Rest 2:00 Metcon: 4 Rounds for time: Run 400m 18 DB/KB Suitcase Lunges (#22.5/15,x2) 15m Handstand walk *scale HS walk to 30 Shoulder-taps or 30m bear walk Endurance: For time: 150 Burpees
Strength: Overhead Squats 3-3-3-3-3 *pause for 3sec at the bottom of the last rep of each set Metcon: 5 Rounds: AMRAP in 3min: 3 Hang Power Snatch (#60/40) 6 Box Jump Overs 9 Pushups *rest 1min between amraps *start each amrap where you left off at the previous one
Strength: Push-Jerks 3-3-3-3-3 Metcon: In Pairs, for time: 300 Double Unders 150 Pushups 75 Hang Squat Cleans (#60/40) *Split reps as you like *One Partner works while the other bearhug holds sandbag (#60/45), switch as needed *scale sandbag hold to dual front rack kb hold if needed
Strength: 3 Sets: 8 DB Arnold Press 30sec L-Sit (accumulate) *rest 2:00 Metcon: 5 Rounds for max reps: In 3:00 minutes, complete: 20 Russian KB Swings (#32/24) 10 Devil-Press (#22.5/15,x2) In remaining time, max calorie row *rest 1:00 between rounds Skills: Bar Muscle-up
Strength: Power Clean 3-3-3-2-2-2 Metcon: For time: 90 Double Unders 70 Wallballs (#10/6) 50 Deadlifts (#70/45) 30 Burpees over the bar 10 Clean and Jerks Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 30sec Commando Plank 3 - 20 KB Swings (#16/12) 4 -
