Core Strength: 3 Sets for quality: 30s Plank 30s Side Plank (Left) 30s Plank 30s Side Plank (Right) Rest 2min between sets Metcon: For time: 3 Legless Rope Climbs 50 DB Reversed Lunges (#22.5/15, x2) 2 Legless Rope Climbs 50 DB Push Press (#22.5/15, x2) 1
Strength: E2MOM for 14min: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: -Snatch with 3 pauses 2x3 (60%) 2x3 (65%) 2x2 (70%) -Clean + Squat + Push Jerk 2+1+1 x2 (65%) 2+1+1
Strength: Back Squat 5-5-3-3-3 Metcon: 4 Rounds for time: 20 DB Snatches (#22.5/15) 20 Weighted Situps (#22.5/15) Endurance: 3 Rounds for time: Row 400m 50 Air-Squats 40 Kettlebell Swings (#16/12) Run 400m 30 Pushups 20 Burpees
Strength: Push Jerk 2-2-2-1-1-1 Metcon: 3 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) 7 Ring Muscle-ups Endurance: E5MOM for 15min (3 rounds): Run 800m Max Double Unders in remaining time E4MOM for 12min (3 rounds): Run 400m Max Air-Squats in remaining time E3MOM for 9min
Strength: EMOM for 10min: Even: 7 L-Pullups Odd: 7 Z-Press (ahap) *Scale reps as needed Metcon: AMRAP in 14min: 10 Box Jump Overs 3-6-9-12... Overhead Squats (#60/40) Weightlifting: -Push Press 3x3 (50%) 3x3 (55%) 2x2 (60%) 2x2 (65%) -Hang Clean + Push Jerk 3+1 x3 (60%) 2+1 x2
Strength: Paused Thrusters 2-2-2-2-2 5sec Pause at the bottom of each rep Metcon: 4 Rounds for time: Run 400m 20 Toes-to-bar 10 KB Push-Jerk (#24/16, x1) Endurance: For time: 50-40-30-20-10 Burpees on plate OH Walking Lunges with plate (#20/15) Run 200m w/Plate after each round Skills: Kipping/
Strength: Bent-Over Row 6-6-6-4-4 Metcon: AMRAP in 20min of: 1 Rope Climb 8 HSPU 16 Single-arm DB Hang Squat Cleans (#22.5/15, x1) 24/18 Cal Row
Skill/Strength: Power Snatch Practice technique or build for today's RM1 Metcon: 3 Rounds for max burpees: In 4min complete: 10 Power Snatches (#60/40) Max Burpees in remaining time *Rest 1min between rounds Endurance: For time: 150 Wallballs (#10/6) *every time you break: 15 Burpees + 400m
Strength: Deadlift 2-2-2-2-2 Pause for 3sec at knee height Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 15m DB Overhead Walking Lunges (#22.5/15, x1) 30 Box Jumps 15m DB Overhead Walking Lunges Weightlifting: -Muscle Snatch from hang (technique work) -Snatch from blocks below the knee 3x3 (60%
Strength: Hang Squat Clean 2-2-2-1-1 Metcon: 7 Rounds for time: 30 Double Unders 7 Front Squats (#50/35) 4 Bar Muscle-ups Endurance: In teams of 3 accumulate: 10,000 Meter Row 100 Burpee Box Jump 300 Double Unders Run 4KM
Strength: 15min build to an RM5 Strict Deficit HSPU Metcon: 3 Rounds for time: Run 400m 15 DB Power Cleans (#22.5/15, x2) 40 Pushups Endurance: 7 Rounds for time: Run 400m 15 Air Squat 10 Pushups 5 Burpees 15 Air Squats 10 Pushups 5 Burpees
Strength: 5 Sets for load of the complex: Clean Pull + Hang Power Clean + Front Squat + Power Clean + Front Squat Metcon: 3 Rounds for time: 7 Clean and Jerks (#60/43) 14 C2B Pullups 21 Box Jumps Weightlifting: -Barbell box jump 5×5 -Military press Max test -Split jerk Technique work