Strength: 15min work to a heavy 1-rep Snatch or practice technique Metcon: 5 Rounds for time: 7 Hang Squat Cleans (#75/47.5) Run 400m 7 Burpee Chest-to-bar Pullups Endurance: 3 Rounds for time: 1 Stairs ascend 50 Pushups Run 400m 50 Air-Squats 1 Stairs ascend 50 V-Ups Row 500m
Skill: Handstands practice Metcon: In Pairs, AMRAP in 22min of: Partner A perform AMRAP of: 20 Situps 20 Burpees while Partner B performs 400m Run. Partners switch after each run RX: Wear a 9/6kg vest Endurance: AMRAP in 40min of: 10 Cal Row 20m Burpee Broad Jumps 30 Air
Strength: Pause Back Squat 2-2-2-2-2 *5sec pause at the bottom of each rep Metcon: For time: 20 C2B Pullups Run 400m 50 Power Cleans (#43/30) Run 800m 50 S2OH (#43/30) Run 400m 20 C2B Pullups
Strength: 5 Sets: Max Strict Ring Dips (no extra weights) into Max L-Sit/Tuck hold rest 2min Metcon: 5 Rounds for time: 20 Kettlebell Swings (#24/16) 10 Overhead KB Lunges (#24/16, x1) 5 Bar Muscle-ups Endurance: In teams of 2 for time: 10 km row *every time the
Strength: 15min build to a heavy load of a 3-pos Power Clean (1 floor, 1 hang, 1 high hang) Metcon: "Jackie" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: 5 Rounds for reps: 1 min Pushups 1 min Sumo-Deadlift High-Pulls (#20/15) 1 min Box
Strength: Push-Press 5-5-5-5-5 Metcon: AMRAP in 15min of the ladder: 4-8-12-16... etc Toes-to-bar DB Snatch (#22.5/15) Box Jumps Endurance: Endurance: In teams of 2: Row 1000m Run 800m 80 Burpees 80 Mountain Climbers (each) 80 Pushups Run 400m 40 Burpees 40 Mountain Climbers (each) 40 Pushups Run 200m
Strength: Bent-Over Row 5-5-5 Metcon: For time: Run 1600m 100 Wallball shots (#10/6) 30 Hang Power Snatches (#50/35) Endurance: For time: 50-40-30-20-10 Run 400m Box Jump Overs Air-Squats Pullups Skills: 1. Double Unders 2. Bar Muscle-ups (req: 5 strict c2b)
Valentines Day Couple WOD: In Pairs for time: Run 400m together 70 Wallballs (#10/6) 100 Pushups 70 Medball Situp-Passes (#10/6, synced) 100 Goblet Squats (#24/16) Run 400m together *One works and one holds a plate (#20/10) overhead except for the situps *Scaling options will be given
Strength: DB/KB Z-Press 6-6-6-6-6 20sec Hanging L-Sit after each set Metcon: For time: 50 Wallballs (#10/6) 40 Deadlifts (#100/70) 30 HSPU 20 Pistols 10 Wall Climbs Endurance: In teams of 3 for time: Row 10,000m 1 Partner rows 1 Partner does 30 Burpee Box Jump overs
Strength: Deadlift 2-2-2-2-2 *Pause for 2sec at knee height at the first rep of each set Metcon: "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (#61/43)
Strength: Overhead Squat - 15min to build RM1 Metcon: "Kobe" AMRAP in 13 minutes: 8 Thrusters (#43/30) 24 Box Jumps "Great things come from hard work and perseverance. No excuses." -Kobe Bryant Endurance: For time: 50-45-40-35-30-25-20-15-10 One Arm KB Swings (#16/12) Run 200m KB
Strength: 7 Sets for load: Power Clean + Hang Power Clean (2+1) Metcon: AMRAP in 14min of: 4-6-8-10-12... etc Front Squats (#60/40) Ring Dips Endurance: 3 Rounds for time: Run 800m 50 Plate Russian Twists (#10/5) 40 Plate G2OH Run 400m 30 Plate Squats 20 Burpees on plate
Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 Metcon: For time: 40-40-20-10 DB Push-Press (#22.5/15, x1) DB Snatches (#22.5/15, x1) 15 Burpees Over Bar Endurance: 3 Rounds for time: 100 Double Unders 80 Walking Lunges Steps 60 Pushups 40 Cal Row 20 Burpees Weightlifting: -Snatch transition practices
Metcon: "Kelly" 5 Rounds for time of: 400 meter Run 30 Box Jumps 30 Wallball Shots (#10/6) Endurance: For time: 10 Rounds of "Cindy" Row 3km Run 1600m Skills: Handstands (hold/walk)
Strength/Skill: Power Snatch 3-3-3-3-3 Metcon: For time: Run 800m 30 Box Jumps 30 Overhead Squats (#43/30) 30 HSPU 30 Cal Row Endurance: AMRAP in 35min: 15 Kettlebell Swings (#16/12) 10 Knees-to-elbows 5 Burpee-Pullups *E5MOM Run 400m
Skill: 15min Handstands practice Metcon: For time: 21-15-9 Thrusters (#52/35) 42-30-18 Toes-to-bar *EMOM 3 Burpees over the bar Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings (#16/12) Run 400m 70 Pushups Run 200m 60 Burpees