Strength: Weighted Ring Dips 5-5-4-4-3-3 *20sec Hanging L-Sit hold after each set Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#40/30) Box Jump Overs Endurance: 4 Rounds for time: Run 1000m 100 Double Unders 75 Walking Lunges Steps 50 Pushups
Strength: 15min build up to an RM2 Back Squat Metcon: 5 Rounds for time: 12 DB Clean and Jerks (#22.5/15,x1) 8 Toes-to-bar Run 200m Endurance: 6 Rounds for time: 50 Air-Squats Run 400m 40 Russian KB Swings (#16/12) 1 Stairs Ascend 30 Russian Twist (#16/12)
Strength: Power Clean 2-2-2-2-2-2 *pause for 3sec under the knee on the first rep of each set Metcon: AMRAP in 16min of: 22 Thrusters (#43/30) 1 Wall Walk 22 Box Jumps 1 Wall Walk 22 V-Ups 1 Wall Walk Endurance: AMRAP in 35min: 1000m Row 80 Burpees 200m Farmers
Strength: 5 Sets: Max Strict C2B Pullups (not weighted) *rest 2:00 Metcon: For time: 120 Double Unders Then 10 Rounds: 6 DB Hang Clusters (#22.5/15,x1) 12 Pushups Then 120 Double Unders Endurance: EMOM for 40min: 1st minute: 15/12 Cal Bike 2nd minute: 20/15m Burpee
Strength: E2.5MOM for 15min (6sets): Snatch Balance + Overhead Squat 1+4 1+4 1+3 1+3 1+2 1+2 *go heavy OR practice technique under light load Metcon: For time: 5 Bar Muscle-ups 15 Overhead Squats (#43/30) 25 C2B Pullups 35 Front Squats (#43/30) 45
Strength: Front Rack Lunges 6-6-6-6-6-6 (3/3) Metcon: AMRAP in 20min of: 1-2-3-4... Rope Climbs 25 Air-Squats 12 DB S2OH (#22.5/15,x2)
Strength: Floor Press 15min build up to an RM3 Metcon: For max reps (16min running clock): 00:00 - 04:00 Row 500/400m (or Bike 30/24 cal) Max Box Jumps on remaining time 04:00 - 08:00 Row 500/400m (or Bike 30/24 cal) Max Power
Strength: E2MOM for 14min: Thrusters 3-3-2-2-2-1-1 Metcon: 3 Rounds for time: Run 800m 50 Russian KB Swings (#32/24) 50 Abmat Situps Endurance: For time: Run 1200m 100 Situps 100 Pushups 100 Air Squats 100 Plate G2OH (#20/15) Run 1200m
Skill: 15min Handstands practice (hold/balance/walk) Metcon: AMRAP in 15min of: 9 Box Jumps 6 DB Power Cleans (#22.5/15,x2) 3 Bar Muscle-ups Gymnastics: Skill- HeadStand to Kipping HSPU Strength- 20 Min Emom: Min 1- 1-5 Wall Walks Min 2- 10 GHD Sit Ups/ 25 V. Ups
Strength: 7 Sets for load: Squat Clean + Hang Squat Clean + Hang Pull (1+1+1) Mercon: For time: 50-40-30-20-10 Double Unders 12 Hang Power Snatch (#43/35) 6 Burpees Endurance: AMRAP in 40min of: 50 Double Unders 40 Walking Lunges 30 Russian KB Swings (#32/24) 20 V-Ups 10 Burpee
Strength: Split Jerk 2-2-2-1-1-1-1 *Pause for 2sec at the dip before completing each rep Metcon: 3 Rounds for time: Run 400m 8 Hang Squat Cleans (#70/45) Row 500/400m 14 HSPU Endurance: For time: 50-40-30-20-10 Cal Bike DB Snatch (#15/8,x1) Jump Squats DB Situps (#15/8,x1)
Strength: Deadlift 15min build up to an RM4 Metcon: AMRAP in 14min of: 7 Thrusters (#43/30) 7 Burpees 7 Box Jumps 21 Double Unders
Strength: E2MOM for 14min: 2 Weighted Pullups Metcon: In Pairs, i-go-you-go AMRAP in 20min of: 10 KB Swings (#32/24) 10 Toes-to-bar 10 Front Rack Lunges (#43/30) *Partner 1 does a full round while partner 2 holds a plate overhead (#20/15) *Switch every round
Strength: 12min build up load for an RM1 Cluster Metcon: For time: 200m Sandbag Carry (#75/45) 50 Situps 40 Box Jumps 30 DB S2OH (#22.5/15,x2) 20 DB Front Lunges (#22.5/15,x2) 10 Bar Muscle-ups 200m Sandbag Carry (#75/45) Weightlifting: Muscle Snatch + OHS (2+
Strength: Back Squat 3-3-3-3-3 *Pause for 1sec at the bottom of each rep Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 12 Hang Clean and Jerks (#43/30) Endurance: AMRAP in 32min of: 21 Situps 15/12 Cal Row 5-6-7-8-9... Burpee Box Step-Overs (#15/8,x2)
Metcon: In Pairs, AMRAP in 32min of: 12 DB Overhead Lunges (#22.5/15,x2) 9 Devil-Presses (#22.5/15,x2) 6 Deadlifts (#100/70) 3 Rope Climbs Run 200m (together) *1 work / 1 rest, Switch as you like