Strength: 4 Sets: 5-10sec Ring Support Max Ring Dips 5-10sec Ring Bottom Hold Metcon: AMRAP in 15min of: 10 DB Snatch (#22.5/15, x1) 20 V-Ups 10 DB Hang Squat Cleans (#22.5/15, x1) Outdoor: For time: Buy-In: 1500m Run Then, 20 Rounds of: 5 Burpees 10 Push-Ups
Strength: Weighted Pushups 5-5-3-3-3-3 Metcon: AMRAP in 16min of: 12 Push-Press (#43/30) 12 Overhead Lunges (#43/30) Run 400m Endurance: For time: 120 Wallballs (#10/6) 120 Box Jumps 120 OH Medball Walking Lunges (#10/6) *E5MOM starting from 00:00 Run 400m w/medball
Strength: 15min build up for an RM1 Cluster Metcon: For time: 400m Farmer Carry (#24/16, x2) 90 Wallballs (#10/6) 30 Power Snatches (#50/35) Outdoor: 10 Rounds, each AFAP: 100m Sprint 10 Pushups 10 Situps 10 Jumping Lunges 10 Hollow Rocks *Rest 1min between rounds (go fast!)
Strength: 15 min to build heavy 5 reps of: Paused Back Squat (3 sec at first rep only) Metcon: For time: 21-15-9 Deadlift (#100/70) Burpee Step-Overs (#22.5/15, x2) Endurance: 2 Rounds for max reps: 4min AMRAP: Run 400m Max Burpee Box Jumps on remaining time 4min AMRAP:
Skill: HSPU (strict/kip practice) Metcon: AMRAP in 15min of: 3-6-9-12... Double KB/DB Thrusters (#24/16, x2) 10 Pullups
Strenth: Bulgarian Split Squat 10-8-6-8-10 Metcon: For time: 40 DB Push-Press (#22.5/15, x1) 30 Hang Power Cleans (#35/20) 20 Devil Press 30 Hang Power Cleans 40 DB Push-Press Outdoor: For max rounds: From 0:00-03:00 20m Sprint 16 Pushups From 03:00-06:00 20m Sprint 16
Strength: Push Press 3-3-3-3-3 *3sec tempo on the way down (eccentric) Metcon: AMRAP in 15min of: 12 Kettlebell Swings (#32/24) 8 Pistols 4 HSPU Endurance: For time: 100 Deadlifts (#20/15) 100 Pushups 100 Power Cleans (#20/15) 100 Air Squats *E3MOM - 10 Burpees over the bar (from
Strength: Weighted Pullups 5-5-5 30-60sec Handstand hold after each set Metcon: 2 Rounds for time: Run 200m 7 Clean and Jerks (#80/50) Run 200m 14 Front Squats Run 200m 21 Burpees Outdoor: For time: 150 Burpees *Every 2min Run 200m *Start the workout with a 200m run Weightlifting: -High
Strength: E2.5MOM for 5 sets: Clean Pull + Power Clean + Hang Squat Clean (2+1+1) Metcon: For time: 21-15-9 Sumo-Deadlift High Pull (#50/35) HSPU 50 Mountain Climbers Endurance: For time: Run 400m 50 Plate Overhead Walking Lunges (#20/10) 50 Plate Deadlifts 40 KB Thrusters (#16/12, x1)
Strength: Overhead Squat 15min to build RM1 Metcon: AMRAP in 8min of: 20 Wallballs (#10/6) 40 Double Unders 20 DB Box Step Overs (#22.5/15, x1) Rest 3min and then: AMRAP in 8min of: 20 Wallballs (#10/6) 40 Double Unders 20 Power Clean (#60/40) Outdoor: "
Strength: Weighted Ring Dips 5-5-5-5-5 Metcon: For time: 50 Pushups 40 Kettlebell Swings (#32/24) 30 Power Snatches (#43/30) 20 Burpee Box Jumps 10 Strict HSPU Endurance: AMRAP in 40min of: 10 Wallballs (#10/6) 20 Mountain Climbers 10 KB Hang Squat Cleans (#16/12, x1) 20 Mountain Climbers
Strength: Floor Press 8-8-6-6-4-4 *20sec L-Sit after each set Metcon: 6 Rounds for time: 6 Deadlifts (#120/80) 5 Burpees over bar 12 Wallballs (#10/6) 5 Burpees over bar
Strength: E2.5MOM for 15min: Push Jerk 3-3-3-2-2-1 *3sec pause at the catch before completing the lift Metcon: AMRAP in 18min of the ladder: 1-2-3-4... Hang Squat Cleans (#70/45) 10 KB Swings (#24/16) 10 Box Jumps Outdoor: Running Annie For time: 800-400-200-400-800m Run 80-40-20-40-80 Situps
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 20min of: 7 HSPU 14 KB/DB Front Squats (#24/16, x2) Run 200m Endurance: 4 Rounds for time: Run 800m 24 KB Thrusters (#16/12, x1) 24 Burpees over KB 24 Hollow Rocks Outdoor: AFAP: 100 Air Squats 100 Pushups 100 Situps
Strength: Front Rack Lunges 6-6-6-6-6 *Rest 2:00 Metcon: For time: 50-40-30-20-10 Double Unders 16 DB Hang Clean and Jerks (#22.5/15, x1) Outdoor: For time: 50 Air Squats 10 Burpees 40 Situps 10 Burpees 30 Lunges 10 Burpees 20 Pushups 10 Burpees 10 Rollups 10 Burpees 20 Push
Strength: Weighted Pullups 5-5-5 Weighted Chinups 3-3-3 Metcon: 7 Rounds for time: 7 Power Cleans (#50/35) 7 V-ups 7 Box Jump Overs Endurance: "Kelly" 5 Rounds for time: Run 400m 30 Wallballs (#10/6) 30 Box Jumps