Strength: Deficit Deadlifts (on 20kg plate) 5-5-5 Metcon: AMRAP in 15min: 2 Squat Cleans (#70/45) 20 Lateral bar hops 10m Handstand walk 4 Squat Cleans 20 Lateral bar hops 10m Handstand walk 6 Squat Cleans 20 Lateral bar hops 10m Handstand walk ....Etc keep adding 2 reps to the
Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time: 25 DB Power Cleans (#22.5/15) 10 Box Jump Overs 25 Ring Dips 10 Box Jump Overs 25 DB Burpees 10 Box Jump Overs 25 Toes-to-bar 10 Box Jump Overs
Strength: Back Squat 5-5-5 Metcon: In Pairs, 12 Rounds for time (i-go-you-go): 30 Double Unders 20 Situps 10 Push-Press (#50/35)
Skill: Kipping Pullups Metcon: "Nicole"" AMRAP in 20min: Run 400m Max Unbroken Pullups *Score is the total number of pullups Endurance: 5 Rounds: Max KB Swings (#20/12) Run 800m
Strength: E3MOM for 15min: 2 Jerks (any style) Increase weight between sets Metcon: For time: 15 Hang Power Cleans (#60/40) Into: 28-21-15-9 of Kettlebell Swings (#32/24) Goblet Squats (#32/24) Into: 15 Hang Power Cleans (#60/40)
Skill: Power Snatch Metcon: AMRAP in 14min: 4 Power Snatches (#60/40) 8 Pistols 12 Pushups Endurance: In teams of 2: 100 Burpees 200 Air-Squats 300 Situps 400 Double Unders *One partner works while the other runs 400m
Strength: Hang Squat Snatch 3-3-3-3-3 Metcon: In Pairs, 5 Rounds for time: 30 Wallball shots (#10/6) 30 Pullups 30 DB Snatch (#22.5/15) (20min timecap) Skills: Core and Strength for gymnastics movements
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) After completing the first
Strength: Thrusters 5-5-5-3-3-3 Metcon: 2 Rounds for time: Run 1600m 100 Situps Skills: Double Unders and Butterfly Pullups
Strength: Hang Power Clean 3-3-3-3-3-3 Metcon: For time: 100 Overhead Squats (#43/30) *Every time you break a set do a round of: 10 Burpees over the bar 10 Deadlifts (#43/30)
Strength: E2MOM for 12min: Paused Front Squats 2-2-2-2-2-2 Pause for 3sec at the bottom of each set Metcon: 5 Rounds for time: 15 Sumo-deadlift High Pulls (#43/30) 15 Ring Dips Endurance: For time: 10 Rounds of "Cindy" Row 3km Run 800m
Strength: Deadlift 5-5-5 (85%) Metcon: 3 Rounds for time: Run 400m 20 DB Front Rack Walking Lunges (#22.5/15, x2) 15 HSPU on DBs
Strength: 7 Sets for load: Snatch Balance + Overhead Squat (1+1) Metcon: In Pairs for time: 150 Knees-to-elbows 150 Wallballs (#10/6) 150 Power Cleans (#43/30) *1 partner work and 1 rest
Strength: E2MOM for 10min: Clean + Hang Clean (1+1) Metcon: 3 Rounds for time: 40 Air-Squats 20 Kettlebell Snatches (#24/16) 10 Burpee Box Jumps Skills: Double Unders and Butterfly pullups
Metcon: Open Workout 18.5: Complete as many reps as possible in 7min of: 3-6-9-12-15-18..... etc Thrusters (#45/30) C2B Pullups Endurance: 3 Rounds: Run 800m 50 Plate Russian Twists (#10/5) 40 G2OH Run 400m 30 Plate Squats 20 Burpees on plate Run 200m 10 Plate OH Lunges
Strength: Power Clean 3-3-2-2-1-1 Metcon: 5 Rounds for time: Run 400m 30 Weighted Pushups (#10/5) Skills: Handstands (hold/walk/hspu)