Skill: Power Snatch Metcon: For time: -Run 800m then 3 rounds: 10 Power Snatch (#43/30) 45 Double Unders -Run 400m then 2 rounds: 10 Power Snatch 45 Double Unders -Run 200m then 1 round: 10 Power Snatch 45 Double Unders Endurance: A. Row Technique B. For Time: 800 meter
Strength: E2MOM for 20min (10 sets): 1 Power Clean 1 Hang Power Clean 2 Front Squats 1 Jerk Metcon: AMRAP in 14min of the ladder: 3-6-9-12.... etc DB Hang Clean and Jerks (#22.5/15, x2) Burpees over DBs Skills Core strength for gymnastics
Strength: Weighted Push-ups 5-5-5-5-5 Metcon: For time: Run 800m 15 DeadLifts (#120/80) 15 Bar Muscle-ups 15 Deadlifts (#120/80) Run 800m Endurance: A. Rowing Technique B. For time: Hang from a pullup bar for 10min. every time you drop off the bar perform: Run 800m 30 Pushups 30 Air-Squats
Strength: Tempo Back Squats @6062 3-3-3-3-3 Metcon: For time: 50-40-30-20-10 Situps 25-20-15-10-5 DB Snatch (#22.5/15) 1-1-1-1-1 Legless Rope Climb
Speed: 2min speed tests: 1: 500m Row (afap) 2: Double Unders 3: Max 10m Shuttle runs w/plate (#15/10) Rest 3min between each test Metcon: For time: 21-15-9 Power Cleans (#60/40) Toes-to-bar EMOM - 5 Burpees Endurance: A. Rowing technique B. 2 Rounds for time: Run 1600m 100
Strength: Press 3-3-3-3-3 Metcon: AMRAP in 12min of: 10 Sumo deadlift high pulls (#43/30) 10 Box jump overs 10 Front rack reverse lunges (#43/30) Skills: 1. Double Unders 2. Rope Climb 3. Pushups
Skill: Sandbag over shoulder Metcon: In teams of 3: 3 Rounds for max reps: 5min cap: Run 400m AMRAP Sandbag over shoulder (#75/45) Rest 1min between rounds *one works, one holds plank, one rest. rotate as needed *all partners run together *score is the number of sandbag over shoulder
Strength: Power Clean and Jerk 20min to build for a heavy single Rest 2min between sets Metcon: AMRAP in 10min: 10 Shoulder to overhead (#60/40) 30 Air Squats Endurance: A. Rowing Technique B. AMRAP in 20min: 10 C2b Pullups 15 Pushups 20 Air-Squats
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 4 Squat Cleans (#85/50) 6 Burpee-Pullups 8 HSPU Skills: 1. Double Unders 2. Rope Climb 3. Pushups
Strength: Every 90sec for 15min (5sets each): Even: 5 Bent-Over Rows (increase load) Odd: 5-10 Strict Dips Metcon: AMRAP in 15min: 30 Double Unders 15 Wallballs (#10/6) 30 Double Unders 15 Clean and Jerks (#35/25) Endurance: A. Skill: Rowing Technique B. For time: Run 1600m 30 Plate Ground
Skill: Handstands - practice for 15min -Beginners: practice box/wall assisted handstands (kickups/wall climbs) -Intermediate: accumulate 5min hs on a wall -Advanced: practice walking/balancing Metcon: For time: 30 KB Swings (#24/16) 30 KB Front Rack Lunges right arm (#24/16, x1) 30 Hang Power Cleans (#50/35)
Strength: Overhead Squat 3-3-3-1-1-1 Metcon: 3 Rounds for time: 200m Farmer carry (#22.5/15, x2) 15 DB Push-Press (#22.5/15, x2) 20 Pistols Endurance: In teams of 3: 5000m Row 4000m Run 300 Double Unders 200 Situps 100 Burpees Competitors: A. Gymnastics strengthning: E2MOM for 4 sets each