Skill: Medicine Ball Clean Metcon: For time: 21 Push Jerks (#60/40) 30 Med-ball Cleans (#10/6) 15 Push Jerks 30 Med-ball Cleans 9 Push Jerks 30 Med-ball Cleans Cash-out: In Pairs: AMRAP in 7min: Hollow rocks One works while the other is in a plank, switch as you like.
Strength: 15min to build 1RM Thruster Metcon: As many reps as possible in 13min of the ladder: 5-10-15-20-25... Toes-to-bar Goblet Squats (#24/16) Kettlebell Swings (#24/16) *Keep adding 5reps every round until the time is over. Skills: -Double Unders -Handstands
Strength: Bent-Over Rows 3-3-3-3-3 Metcon: In teams of 2, I-go-you-go for 10 rounds (5 each): 12 Hang Squat Cleans (#52/35) 9 Front Squats 6 Lateral Burpees (Time-Cap: 20min) Endurance: 4 Rounds: 15 Burpee 30 Push Press (#20/15) 40 Walking Lunges 50 KB Swing (#20/16) 60 Situps Run
Core Strength: 5 Sets: 10 GHD Back extensions 20-30sec Hollow body Hold *add weight on the ghd's if possible while maintaining a neutral spine Metcon: For time: 21-18-15-12-9 Thrusters (#40/30) 50-40-30-20-10 Double Unders *Time-cap: 20min Skills: -Double Unders -Toes to bar
Strength: Clean and Jerk 2-2-2-1-1-1 Metcon: 3 Rounds for time: 15 Bar Muscle-ups Run 400m *Scale MUs for 20pullups + 20 dips
Strength: Snatch High Pull (from the hang) 3-3-3 Hang Power Snatch 3-3-3 Metcon: AMRAP in 8min of: 8 Strict HSPU 8 Box Jump Overs 8 Deadlifts (#100/70) Endurance: In teams of 2: 200 AirSquat 800 m Run 120 Dips 800 m Run 200 Pull-ups 800 m Run 120 PushUps
Strength: Weighted Dips 5-5-5-5-5 Metcon: In Pairs, AMRAP in 20min of: 30 Overhead Squats (#40/30) 30 Pullups 30 Box Jumps
Strength: Back Squat 5-4-4-3-3 Metcon: For time: 100 Double Unders 80 Situps 60 DB Shoulder to overhead (#25/16, x2) 80 Situps 100 Double Unders Endurance: Amrap in 40 Min : Run 600m 15 Deadlift (#40/30) 20 Knees to elbows 30 KB Snatch (#16/8)
Skill: Accumulate 5min in a handstand. Metcon: 5 Rounds for time: 15 Wall Balls (#10/6) 12 Push Ups 9 Sumo-Deadlift High Pull (#50/35) Skills: -Double Unders -Toes-to-bar
Skill: Rope Climb Metcon: In teams of 3 For max reps at each station in 5 Minutes Rest 1 minute between each station: Toes to bar Row for calories Rope climbs 10 Meter KB Front rack lunges (#24/16, x2) Endurance: Amrap in 35 Min: 400 Meter Run 10 Pullups
Strength: Weighted Pushups 5-5-5-5-5 Metcon: 2 Rounds for time: 20 Burpee Box Jumps 20 Power Snatches (#43/30) Skills: Handstand Push-ups
Strength: Snatch Grip Deadlift 5-5-5 Metcon: On a running clock: 21-15-9 of: Hang Power Clean (#70/45) HSPU (7min Time-cap) 3 Min Rest 9-15-21 of: Front Squat (#70/45) Push Jerk (#70/45) (7min Time-cap) Score is the total time it took to finish the workout or the number of