Core Strength: 5 Sets: 6/6 Dual DB Single-leg Deadlifts 30sec Dual DB Overhead Carry (walk around, ahap) 15-30sec L-Sit (on dbs/benches) *Rest 2:00 Metcon: AMRAP in 15min of: 30 Double Unders 15 Jacksons 8 DB Clusters (#22.5/15,x1)
Strength/Skill: EMOM for 12min: 1 - 20m Dual DB Overhead Walking Lunges (ahap) 2 - 10-20sec V-Hold 3 - Double Unders Practice Metcon: For time: Run 800m Then 2 Rounds of: 40 Goblet Squats (#22.5/15,x1) 30 DB Bent-over Rows (#22.5/15,x1) 20 Pike Pushups
Strength: 6 Sets: 6 Tempo DB Front Squats @3131 6/6 Paused DB Bent-over Rows *2sec pause at the top of each rep Rest 2:00 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15) 15 Burpees over DB
Strength: Dual DB Tempo Strict Press @X171 5-5-5-5-5 *Rest 1:30 *tempo meaning: Explosive press 1sec pause on top 7sec eccentric 1sec pause between reps Metcon: In Pairs, AMRAP in 24min of: Partner 1 - Run 400m Partner 2 - AMRAP: 8 DB Deadlifts (#22.5/15,x2) 6 DB
Strength: DB Good Mornings 8-8-8-8-8 *20 Hollow Rocks after each set *rest 2:00 Metcon: For time: 20-16-12-8-4 reps of: DB Thrusters (#22.5/15,x1) Run 100m w/DB
Strength: 5 Sets: 12 DB Bulgarian Split Squats (6/6) 12 V-Ups Metcon: 4 Rounds for max reps: 1min Box Jumps (bench) 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Pike Pushups 1min Double Unders 1min Rest
Strength: 5 Sets: 6 DB Floor Press Max unbroken Pushups *rest 2:00 Metcon: 4 Rounds for time: 20 DB Step-ups (#22.5/15,x1) 30 Russian DB Swings 400m Run
Speed: 100m Sprint test 3 attempts *rest as needed for FULL recovery between attempts Metcon: In Pairs, AMRAP in 20min of: 8 Dual DB Push-Press (#22.5/15,x2) 40 Double Unders 8 Dual DB Renegade Rows *Partner holds in a plank *Switch every round
Strength: EMOM for 16min: 1 - 8/8 Dual DB Single-leg Deadlift 2 - 8 Weighted Jacksons (DB on knees) 3 - 16 X-Ups 4 - Rest Metcon: For time: Run 400m 30 Hang DB Clean and Jerks (#22.5/15,x1) 60 Burpees over DB 90 Air-Squats 60 Pushups
Strength: DB Tempo Front Squats 6-6-6-6-6-6 @3232 Rest 1:30 Metcon: AMRAP in 20min of: 100m DB Overhead Carry (#22.5/15,x1) 10 Devil Presses 100m DB Overhead Carry 20 DB Situps
Strength: 5 Sets for load: 8/8 DB Bent-over Rows 15-30sec Hollow Hold 8/8 DB Z-Press *Rest 1:1 Metcon: 4 Rounds for time: Run 200m 16 DB Power Cleans (#22.5/15,x1) 50 Double Unders 16 DB Overhead Lunges (#22.5/15,x1) Running WOD: AMRAP in
Strength: Push-Jerk 3-3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 20min of: 4 Burpees 8 Toes-to-bar 12 Wallballs (#10/6) 20m Sandbag Bear-hug Carry (#75/45)
