Speed: 2min speed tests: 1: 500m Row (afap) 2: Double Unders 3: Max 10m Shuttle runs w/plate (#15/10) Rest 3min between each test Metcon: For time: 21-15-9 Power Cleans (#60/40) Toes-to-bar EMOM - 5 Burpees Endurance: A. Rowing technique B. 2 Rounds for time: Run 1600m 100
Strength: Press 3-3-3-3-3 Metcon: AMRAP in 12min of: 10 Sumo deadlift high pulls (#43/30) 10 Box jump overs 10 Front rack reverse lunges (#43/30) Skills: 1. Double Unders 2. Rope Climb 3. Pushups
Skill: Sandbag over shoulder Metcon: In teams of 3: 3 Rounds for max reps: 5min cap: Run 400m AMRAP Sandbag over shoulder (#75/45) Rest 1min between rounds *one works, one holds plank, one rest. rotate as needed *all partners run together *score is the number of sandbag over shoulder
Strength: Power Clean and Jerk 20min to build for a heavy single Rest 2min between sets Metcon: AMRAP in 10min: 10 Shoulder to overhead (#60/40) 30 Air Squats Endurance: A. Rowing Technique B. AMRAP in 20min: 10 C2b Pullups 15 Pushups 20 Air-Squats
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 4 Squat Cleans (#85/50) 6 Burpee-Pullups 8 HSPU Skills: 1. Double Unders 2. Rope Climb 3. Pushups
Strength: Every 90sec for 15min (5sets each): Even: 5 Bent-Over Rows (increase load) Odd: 5-10 Strict Dips Metcon: AMRAP in 15min: 30 Double Unders 15 Wallballs (#10/6) 30 Double Unders 15 Clean and Jerks (#35/25) Endurance: A. Skill: Rowing Technique B. For time: Run 1600m 30 Plate Ground
Skill: Handstands - practice for 15min -Beginners: practice box/wall assisted handstands (kickups/wall climbs) -Intermediate: accumulate 5min hs on a wall -Advanced: practice walking/balancing Metcon: For time: 30 KB Swings (#24/16) 30 KB Front Rack Lunges right arm (#24/16, x1) 30 Hang Power Cleans (#50/35)
Strength: Overhead Squat 3-3-3-1-1-1 Metcon: 3 Rounds for time: 200m Farmer carry (#22.5/15, x2) 15 DB Push-Press (#22.5/15, x2) 20 Pistols Endurance: In teams of 3: 5000m Row 4000m Run 300 Double Unders 200 Situps 100 Burpees Competitors: A. Gymnastics strengthning: E2MOM for 4 sets each
Metcon: In teams of 2 for time: 90 DB Thrusters (#22.5/15, x2) 90 Box Jump overs *one works, one bear hug sandbag hold (#60/45) *the sandbag may not touch the floor for the whole workout. penalty is 5 burpees for both partners Core: 5 Sets for quality:
Strength: Power Clean E2MOM: 2-2-2-2-2 Metcon: "The Chief" Upscaled 5 Rounds: AMRAP in 3min: 3 Power Cleans (#70/45) 6 Clapping Pushups 9 Jump Squats Rest 1min between rounds
Strength/Skill: Snatch - 15min to build RM1 or practice technique Metcon: AMRAP in 12min of: 10 Wallballs (#10/6) 10 Toes-to-bar 10m Handstand walk / 20m bear walk Endurance: 5 Rounds: Run 400m 30 KB Swings (#16/12) Row/Bike 300m 30 Box Jumps
Strength: Back Squat 5-5-5 Metcon: "300" For time: 25 Pull-Ups 50 Deadlifts (#61/43) 50 Push-Ups 50 Box Jumps 50 Floor Wipers (#61/43) 50 Kettlebell Clean-and-Press (#16/12, x1) (alternating) 25 Pull-Ups
Strength: BTN Strict press (snatch grip) 5-5-5-3-3 Metcon: 5 Rounds for time: 1 Legless Rope Climb 14 DB Goblet Squats (#22.5/15) 20 Abmat Situps Endurance: For time: 1600m Run 50 Pushups 50 Situps 1200m Run 50 Pushups 50 Situps 800m Run
Skill: HSPU Metcon: For time: 21-15-9 HSPU Front Squats (#50/35) 50 Double Unders
Skill: Sandbag over shoulder Metcon: In pairs, i-go-you-go for 12 rounds: 5 Sandbag Over Shoulder (#60/45) 10m Sandbag bear hug carry 5 Sandbag Squats 10m Sandbag bear hug carry 5 Burpees over sandbag Endurance: In teams of 2: 100 Double Unders Run 1000m 100 Db Snatch 20/10 Run
Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min: 40 Wallballs (#10/6) Run 400m w/medball Skills: Progressions for strict pullups