Strength: Weighted Dips - 15min build up load for an RM4 (bars/rings) Metcon: 5 Rounds for time: 50-40-30-20-10 Situps 15 Deadlifts (#60/40) 3 Ring Muscle-ups Gymnastics: Skill: False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength: 20 min Emom: Min 1- 3 Arch Pull/ 6
Strength: Paused Back Squats 2-2-2-2-2-2 *pause for 3sec at the bottom of each rep Metcon: AMRAP in 12min of: 4-6-8-10... etc KB Squat Cleans (#24/16) Box Jumps Pushups Endurance: AMRAP in 36min of: 1000m Row 50 DB Situps (#15/8,x1) 30 Goblet Squats (#15/8,x1) 10 Devil
Strength: 12min build up to an RM5 Thruster Metcon: In Pairs, i-go-you-go: AMRAP in 23min of: 9 Wallballs (#10/6) 6 Burpees 3 Overhead Squats (#60/40) *Partner 1 works while Partner 2 holds in a straight arms plank *Switch as needed Endurance: 10 Rounds for time: 50 Mountain Climbers
Strength: Power Clean 3-3-3-3-3 Metcon: 2 Rounds for time: Run 800m 30 DB Box Step-overs (#22.5/15,x2) 25 Pullups
Strength: E2MOM for 12min: Barbell Bent-over Rows 8-8-6-6-4-4 Metcon: 3 Rounds for time: 1 Stairs ascend w/DB (#22.5/15,x1) 15 DB Power Cleans (#22.5/15,x2) 15m Handstand Walk (or 30m bearwalk)
Strength: 15min build up to an RM1 Press Metcon: AMRAP in 15min of: 6 Hang Power Cleans (#60/40) 25 Double Unders 6 HSPU 25 Double Unders Weightlifting: -Split jerk (60%) 2×8 -Hang clean (60%) 5×5 -Squat clean+Split jerk Starting weight 60% up to 100% 1+1/
Strength: Paused Deadlifts 3-3-3-3-3 *3sec pause under the knee before completing each rep Metcon: For time: 40 C2B Pullups 75 V-Ups 150 Wallballs (#10/6) *Split reps as you like Endurance: AMRAP in 38min of: Run 800m 50 Plate Thrusters (#20/15) Row 1000m 50 Burpees on plate 2 Stairs
Strength: Front Squat 2-2-2-1-1-1 Metcon: For time: 50 Double Unders 2 Legless Rope Climbs (seated) 20 KB Hang Clean and Jerks (#24/16,x2) 50 Double Unders 2 Legless Rope Climbs (seated) 15 KB Hang Clean and Jerks 50 Double Unders 2 Legless Rope Climbs (seated) 10 KB Hang Clean
Strength: E2MOM for 16min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 10min of: 6 Thrusters (#43/30) 6 Toes-to-bar *Every break = 6 Burpees Endurance: 6 Rounds for time: Run 400m 20 KB Swings (#16/12) 15 Hollow Rocks 10 Burpee Box Jump Overs 5 Wall Walks
Strength: 5 Sets: 6 Dual DB/KB Z-Press 20sec L-Sit hold (any variation) Rest 1:30 Metcon: "The Chief" 5 Rounds for max reps: 3min AMRAP: 3 Power Cleans (#60/43) 6 Pushups 9 Air-Squats *Rest 1min between amraps Endurance: 7 Rounds for max reps: 1min Max Wallballs
Strength: E3MOM for 15min: Tempo Back Squats @42X1 3-3-3-3-3 Metcon: 4 Rounds for time: Run 200m 8 DB Snatch (#22.5/15,x1) 8 Pullups Row 250/200m 8 DB Thrusters (#22.5/15,x1) 8 Burpees over DB
Strength: 14min build load for the complex: 1 Hang Squat Clean 1 Hang Cluster Metcon: For time: 30 Box Jump Overs 20 Toes-to-bar 10 Bar Muscle-ups 5 Clusters (#80/50) 10 Bar Muscle-ups 20 Toes-to-bar 30 Box Jump Overs
Strength: Barbell Good Mornings 10-10-10-10 Metcon: 3 Rounds for time: 60 Double Unders 30 Situps 15 Thrusters (#50/35) Weightlifting: -Hang Snatch (60%) 3×8 -Squat Snatch (80%-100%) 1×8 -Snatch pull with 3 pauses Starting weight 60% up to 100% 1×8
Strength: Power Snatch 2-2-2-1-1-1-1 *Build up to a heavy load or practice technique under light load Metcon: AMRAP in 12min of: 2-4-6-8-10... Bike Cal Ring Dips DB Front Squats (#22.5/15,x2) Endurance: 5 Rounds for time: Run 400m 25 Burpees Run 400m 50 Air-Squats
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 20min of: Run 400m 3 Wall Walks 12 Wallballs (#10/6) *add 4 reps to the wallballs each round Gymnastics: Skill: Free HandStand Hold Strength- 20min EMOM: Min 1- 3 Arch Pull/ False Grip Ring Row Min 2- 20-30Sec Box L-Hold Min 3-
Strength: BTN Barbell Lunges 5-5-4-4-4 (each leg) Rest 2:00 Metcon: 6 Rounds for time: 5 Hang Power Cleans (#70/45) 5 Strict HSPU 30 Double Unders Endurance: For time: Row 1600m 120 Jump Squats 80 KB SDHP (#16/12) 40 Burpee Box Jump Overs 80 Pushups 120 Situps Run