Strength: E2MOM for 12min: Clean Pull + Hang Clean + Front Squat (1+1+3) Metcon: 3 Rounds for time: 45 Wallballs (#10/6) 25 Knees-to-elbows 5 Jerks (#80/50) Endurance: For time: 3 Rounds: 400m Run 10 DB Devils Press (#15/10,x2) 3 Rounds: 100 Double Unders 20 DB Front
Strength: Weighted Chinups 5-4-3-2-1 *hang for 20sec after the last rep of each set (weighted) *rest as needed Metcon: AMRAP in 16min of: Run 200m 15 Overhead Squats (#60/40) Run 200m 25 Kettlebell Swings (#24/16) Weightlifting: -Squat Snatch with pause above the knee (60%-70%) 2×8 -Hang
Strength: Deficit Deadlifts (20kg plate) 3-3-3-3-3 Metcon: For time: 8 DB Hang Clean And Jerks (#22.5/15,x2) 10-20-30-40-50-40-30-20-10 Double Unders
Strength: Tempo Front Squats @32X2 3-3-3-2-2-2 Metcon: AMRAP in 16min of: Run 400m 30 Pushups 20 KB Overhead Lunges (#24/16,x1) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Skill: 15min Handstands practice Metcon: 6 Rounds for time: 6 Thrusters (#50/35) 6 Burpees over the bar 6 Sumo-Deadlift High Pulls 6 Burpees over the bar 6 Squat Cleans 6 Burpees over the bar Endurance: For time: 5 Rounds: Row 400m 15 Box Jumps 15 Pushups Then 5 Rounds:
Strength: E2.5MOM for 15min (6sets) 3-pos Clean (high hang, hang, floor) Metcon: 7 Rounds for time: 5 DB Devil Press (#22.5/15,x2) 8 DB Step-ups (#22.5/15,x2) 40 Double Unders Endurance: For time: 80-60-40 reps of: Russian Kettlebell Swings (#16/12) Double Unders Situps Cal
Strength: Push-Press 10-8-6-4-2 Metcon: 3 Rounds for time: 7 Ring Muscle-ups 14 HSPU 7 Hang Power Cleans (#70/45) 28 Abmat Situps Endurance: For time: Run 800m 75 Wallballs (#10/6) 75 Situps Run 800m 75 KB Swings (#16/12) 75 KB SDHP Run 800m 75 Plate G2OH (#15/10)
Strength: 5 Sets: 80m Sandbag bearhug carry (20m x4) 20sec Hollow Hold 2 Legless Rope Climbs *rest as needed Metcon: AMRAP in 12min of the ladder: 3-6-9-12... KB Clean and Jerks (#24/16,x2) Burpees Toes-to-bar Endurance: AMRAP in 35min of: -Row 1000m 21-15-9: Medball Cleans (#10/6) Burpees Rollups
Strength: Overhead Squats 4-4-3-3-3 Metcon: 5 Rounds for max reps: 2:30min cap: Run 200m AMRAP in remaining time: 4 Power Snatches (#60/40) 8 Wallballs (#10/6) *Rest 1:30 between rounds Weightlifting: Warmup + mobility: -Duck walk with stick -High heels squat -Elephant walk -High pull + Squat Snatch (50%
Strength: Front Squat build up to an RM3 Metcon: For time: 12 Bar Muscle-ups 21 Deadlifts (#90/55) 9 Bar Muscle-ups 15 Hang Power Cleans 6 Bar Muscle-ups 9 Shoulder to overhead
Strength: Weighted Dips 6-6-4-4-2-2 Metcon: For time: Row 800m 45 DB Power Cleans (#22.5/15,x2) 150 Double Unders 30 DB Power Cleans Run 800m 15 DB Power Cleans
Strength: Romanian Deadlifts 8-8-8-8-8 20sec L-Sit hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Outdoor: AMRAP in 40min of: 40 Mountain Climbers Run 100m 20 Cossack Squats Run 100m 20 Pushups Run 100m 20 Reversed Lunges Run 100m 40 Situps
Skill/Strength: Snatch 20min to practice technique or build to a heavy 1rep Metcon: For time: 50 KB Hang Squat Cleans (#24/16,x1) 40 Deadlifts (#100/70) 30 HSPU *EMOM - 8 V-Ups
Strength: Press 5-5-5-5-5 Metcon: AMRAP in 18min of: 20 DB Burpee Step-overs (#22.5/15,x1) 20 DB Push-Jerks (#22.5/15,x1) Run 200m Outdoor: For time: Run 800m then: 50-40-30-20-10 Jump Squats Plank Shoulder-taps Situps Mountain Climbers Then Run 800m
Skill: Rope Climb Metcon: 3 Rounds for time: 15 Sumo DL High Pull (#52.5/35) 3 Rope Climbs 3 Rounds of “Cindy” 1 Round of “Cindy” is: 5 Pullups 10 Pushup 15 Air Squats
Strength: Push-Jerks (touch-and-go) 5-5-5-3-3 Metcon: AMRAP in 10min of : 10 Deadlifts with KBs/DBs (#24/16,x2) 10 Push ups Rest 3min and then, AMRAP in 7min of: 30 Double Unders 20 Wallballs (#10/6) 10 Burpees Outdoor: 6 Rounds for time: 100m Walking Lunges 300m Run 50 Situps 20