Strength: Snatch 2-2-2-1-1-1 Metcon: 3 Rounds for time: 6 Hang Cleans (#80/50) 12 Burpee-C2B Pullups 24 Wallballs (#10/6) Endurance: In Pairs, AMRAP in 30min of: 20 Sync'd Burpees 20 Sync'd Air Squats 20 Sync'd Situps (clap on top) Skills: Handstand Pushups
Strength: Thrusters 5-5-5 *warm up to a heavy set of 5, then go 3 sets across Metcon: AMRAP in 21min: 30 Air Squats 30 Double Unders 30 DB Snatch (#22.5/15) 30 Double Unders 30 Situps 30 Double Unders
Strength/Skill: 4 Sets: 10 Strict Toes-to-bar 10 Z-Press *rest as needed between sets Metcon: For time: 21-15-9 reps of: Deadlifts (#100/70) Ring Dips Run 400m Endurance: 8 Rounds for time: Run 400m 21 Kettlebell Swings (#16/12) 12 Goblet Squats (#16/12)
Strength: Weighted Pullups 5-5-3-3-3-1-1 Metcon: For time: 2 Rounds: 15 HSPU 15 Box Jumps Then 2 Rounds: 15 Front Rack Lunges (#60/40) 15 Burpees over the bar
Strength: E2MOM for 16min: 3 BTN Push-Press (snatch grip) 3 Overhead Squats *build to a heavy load OR practice technique with light/moderate weight Metcon: AMRAP in 10min of the ladder: 5-10-15-20-25.... Pushups Kettlebell Swings Endurance: In teams of 3, for max distance row in 36min: Partner 1: Rows Partner
Skill: Kipping Toes-to-bar Metcon: For time: Run 1000m then 7 rounds of: 3 Clusters (#70/45) 12 Toes-to-bar Endurance: In teams of 2 for time: 200 Plate Overhead Lunges (#20/10) 200 Burpees on plate *Split reps as you like, one work one rest *E5MOM - Run 400m
Strength: Front Squat 5-5-5-5-5 Metcon: AMRAP in 18min: 18 Wallballs 18 KB Swings (#24/16) 18 Box Jump Overs 18 Burpees Competitors: A. E2.5MOM for 15min: Snatch + Overhead Squat B. 3 Rounds for time: 30 Pistols 10 Hang Power Cleans (#70/45) 3 Peg Board ascends C. Row 2000m
Strength: Deadlift 5-5-3-3-1-1 Metcon: 6 Rounds for time: 5 Man Maker (#20/10, x2) 10 Box Jumps 15 DB Weighted Situps (#20/10, x1) Enduance: 7 Rounds for time: 15 Burpees 30 Double Unders 15 Box Jumps Run 200m 15 V-Ups
Strength: Bent-Over Rows 7x3 *30sec handstand hold after each set Metcon: 3 Rounds for time: 10 Power Cleans (#60/40) 10 Jumping Lunges 10 Push Jerks (#60/40) 10 Jumping Lunges
Metcon: "Barbara" 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest *Score is total time to complete the workout. Endurance: Same as wod
Strength: 5 Sets for load: 5 Weighted Pushups 5 Elevated Ring Rows *Rest 2min between sets Metcon: AMRAP in 14min of the ladder: 2-4-6-8... Overhead Squats (#52/35) Burpee-Pullups *Overhead Squats must be unbroken, breaking a set = 10 Wallballs (#10/6)
Skill: Kipping Pullups Metcon: For time: 21-15-9-15-21 reps of: Toes-to-bar Double KB Cleans (#24/16) Endurance: 3 Rounds for time: Run 800m 50 Air Squats 50 Pushups 50 Plate G2OH (#20/10)
Strength: Bulgarian Split Squat 8-8-8-8-8 (4 each leg) Metcon: 2 Rounds for time: 10 Strict HSPU 200m Run 15 Clean & Jerk (#60/40) 200m Run 10 Bar muscle-up 200m Run Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 150 Burpee Box Jump Overs Then: Row 1000m
Strength: Back Squat 3-3-3-3-3 *Pause at the bottom of each rep: 1st rep - 3sec pause 2nd rep - 2sec pause 3rd rep - 1sec pause Metcon: 5 Rounds for time: 10 Push-Press (#52/35) 30 Double Unders Run 400m Competitors: A. E3MOM for 15min: 5 Touch and go Push
Metcon: AMRAP in 15min: 5 Deadlifts (#100/70) 5 Ring Dips 5 Box Jumps Core Strength: 3-5 Sets for quality: 5 Strict Toes-to-bar 10 Hollow Rocks 15 GHD Situps/ABmat Situps Endurance: AMRAP in 35min: 1 Stairs ascend 50 Double Unders 40 Wallballs (#10/6) 30 Pullups Skills: 1. Double
Strength Weighted Chinups 5-5-5-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders Situps Russian Kettlebell Swings (#24/16)