Strength: Weighted Dips (bars) 10-10-10 Metcon: For Time: 800m Run 80 Double Unders 21 Hang Power Cleans (#60/40) 400m Run 40 Double Unders 15 Hang Power Cleans (#60/40) 200m Run 20 Double Unders 9 Hang Power Cleans (#60/40) Endurance: In teams of 2: Run 5km Accumulate: 300
Strength: Good Morning 10-10-10-10-10 20sec L-Sit after each set Metcon: AMRAP in 16min of: 13 V-ups 7 HSPU 1 Rope Climb
Strength: 15min to build 1RM Clean Metcon: For time: 30 Strict Pullups 30 Back Squats (#70/45) 20 Kipping Pullups 20 Front Squats (#70/45) 10 Bar Muscle-ups 10 Overhead Squats (#70/45) Endurance: AMRAP in 45 min: Run 800m 80 Air Squat 8 Muscle ups Competitors: A. Split Jerk
Strength: Double KB/DB Strict Press 5-5-5-5-5 Metcon: 10 Rounds for time: 10 Toes-to-bar 10 KB Front Squats (#24/16, x2) Skills: Handstand Push-ups
Strength: Tempo Pullups @3231 3-3-3-3-3 add weight if possible Metcon: In pairs, i-go-you-go for 15min: 3 Power Cleans (#70/45) 5 Burpee Box-Jumps 7 Ring Dips
Strength: Sumo-Deadlift 5-5-3-3-1-1 Metcon: AMRAP in 20min: 5 Strict HSPU 10m HS Walk 15 Jump Squats 20 Situps Endurance: 5 Rounds: 400Meter Run 50 Dual Db Front Squat 30 Burpees
Power: Box Jump for height 15min work on a high box jump Metcon: For time: 27-21-15-9 reps of: Pullups DB Front Rack Walking Lunges (#22.5/15) Skills: Handstand Push-ups
Strength: 8 Sets for load or practice trchnique (20min cap): Snatch Pull + Power Snatch (1+1) Metcon: On a running clock for max rounds: 00:00 - 05:00 100 Double Unders then in remaining time amrap: 8 KB Swings (#24/16) 8 Single arm KB Thrusters (4 each) 05:
Strength: Push Jerk 3-3-3 warmup to a heavy load for 3-reps, then do 3 sets across Metcon: For time: Run 800m 60 Wallballs (#10/6) 40 HSPU 20 DB Hang Squat Cleans (#22.5/15, x2)
Strength: EMOM for 15min: 1: Max Strict C2B Pullups 2: 20sec Ring Support 3: Rest Metcon: “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: A. Row Technique B. 6 Rounds: 24 Squat 24 pushups 24 walking lunges Run 400 Competitors: A. Gymnastics complex: EMOM for
Strength: Front Squat 3-3-2-2-2 Metcon: 5 Rounds for time: 5 Ring Muscle-ups 10 Thrusters (#50/35) Skills: Core strength for gymnastics
Strength: DB One-arm Press 3-3-3-3-3 (each arm) Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 12 Toes-to-bar 9 Box Jumps 6 Hang Power Cleans (#60/40)
Skill: Power Snatch Metcon: For time: -Run 800m then 3 rounds: 10 Power Snatch (#43/30) 45 Double Unders -Run 400m then 2 rounds: 10 Power Snatch 45 Double Unders -Run 200m then 1 round: 10 Power Snatch 45 Double Unders Endurance: A. Row Technique B. For Time: 800 meter
Strength: E2MOM for 20min (10 sets): 1 Power Clean 1 Hang Power Clean 2 Front Squats 1 Jerk Metcon: AMRAP in 14min of the ladder: 3-6-9-12.... etc DB Hang Clean and Jerks (#22.5/15, x2) Burpees over DBs Skills Core strength for gymnastics
Strength: Weighted Push-ups 5-5-5-5-5 Metcon: For time: Run 800m 15 DeadLifts (#120/80) 15 Bar Muscle-ups 15 Deadlifts (#120/80) Run 800m Endurance: A. Rowing Technique B. For time: Hang from a pullup bar for 10min. every time you drop off the bar perform: Run 800m 30 Pushups 30 Air-Squats
Strength: Tempo Back Squats @6062 3-3-3-3-3 Metcon: For time: 50-40-30-20-10 Situps 25-20-15-10-5 DB Snatch (#22.5/15) 1-1-1-1-1 Legless Rope Climb