Skill: KB Clean KB Snatch Metcon: For time: Run 400m 32 KB Clean and jerks (#24/16) Run 400m 32 KB Snatches (#24/16) Run 400m 32 KB Swings (#24/16) *Use one kb, alt arms on the clean n' jerks and snatches Endurance: In Pairs: 50 Double Unders
Strength: Push Jerk 5-5-3-3-1-1 Metcon: In Pairs, 10 Rounds: 12 Weighted Step-ups (#20/10 x2) 24 High Wallballs (#10,6) *One works at a time *RX For the wallballs: men throw above the black mark, women throw for the black mark.
Skill: 5 Rounds for quality: 20sec L-Sit hold 20sec Rest 20sec Hollow body rocks 20sec Rest Metcon: AMRAP in 4min: 25 Double Unders 3 Overhead Squats (#70/47.5) 10 Burpees over the bar AMRAP in 4min: 25 Double Unders 4 Overhead Squats (#60/40) 10 Burpees over the bar
Power: Box Jump for height - 12min to build to a high jump. Metcon: AMRAP in 20min: 10 Pushups 15 Air-Squats 20 Anchored Abmat Situps (feet under dbs) Skills: -Double Unders -Kipping Pullups
Strength: Power Clean - 12min to find RM1 Metcon: 5 Rounds for Time: 5 Power Cleans (#43/30) 10 Front Squats 5 Shoulder to Overhead 15 Pull Ups Endurance: 7 Rounds for time: 15 GHD Situp 20 PushUps Run 400m 10 Pullups 30 KB Swing (#16/12) Run to the
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) Metcon: In Pairs, for time: 200 Double Unders 60 Toes-to-bar 100 DB Snatches (#25/15) 60 Toes-to-bar 200 Double Unders
Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: AMRAP in 8min: 2-4-6-8... etc Power Cleans (#70/47.5) High Box Jumps (75/60cm)
Strength: Sumo Deadlift (no pull) 8x2 Metcon: AMRAP in 16min: 21 Double Unders 15 Wallballs (#10/6) 9 Toes-to-bar Endurance: In teams of 2 : 1000 Meter Run together 90 Pullups 80 Box Jumps 70 Deadlift 40 / 30 60 Cal Row 50 AirSquat 400 Meter Farmer Carry 20/16 40 GHD
Strength: EMOM for 10min: 1 Power Clean 1 Front Squat 2 Push Press Increase load between sets if form allows or work on technique with light weight. Metcon: ×´The Sound of Silence" For time: 150 Burpees
Skill: 1min max effort tests: * L-Sit hold (max accumulated seconds in 1min) * Double Unders * Strict Pullups * Shuttle Run (10m) * Row (meters) Rest 2min between drills. Metcon: AMRAP in 15min: 5 Deadlifts (#100/70) 8 Medball Cleans (#10/6) 5 HSPU
Strength: Front Squat 5-5-3-3-2-1 Metcon: 3 Rounds for time: 15 Bar facing burpees 15 Shoulder to overhead (#60/40)
Strength: Snatch Pull 3-3-3 Snatch 2-2-2 Metcon: 400m Farmer carry (#25/15) Then AMRAP in 8min: 50 Double Unders 7 Hang Squat Cleans (#70/45) Endurance: 2 Rounds: 60 PushUps 50 Situps Row 200m 40 Squats 30 Pullups Row 200m 20 Box Jumps 10 Burpees Row 200m Competitors: A. Every
Strength: Back Squat 3-3-3-2-2-2 Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups
Strength: Deadlift 3-3-3 Lift the bar to knee level, pause for 3sec and then finish the lift. Focus on maintaining good form and keeping the shoulders over and not behind the bar. Metcon: Max rounds in 3min: 6 DB Power Cleans (#25/15) 9 Pushups 12 Situps Rest 1min Repeat
Skill Handstand practice - 10min Metcon: For time, 10-9-8-7-6-5-4-3-2-1 reps of: Toes-to-bar Overhead Squat (#43/30) Endurance: In teams of 2: Row 1600 m 60 Power Clean (#30/20) 60 Trusters (#30/20) Run 1600 m 60 Deaflift (#40/30) 60 Back Squat (#40/30) Row 1600 m
Strength: 3 Sets: Max Unbroken Strict Chinups (no weight added) Rest 2min Metcon: 3 Rounds for time: 35 Wallballs (#10/6) 8 Clean and Jerks (#60/40) 15 Burpees over the bar