Strength:
6 x 3
Deadlifts
*Heavy and unbroken*
Metcon:
30-20-10
OAA Dumbbell Snatch (45/70)
Handstand Push-ups
*8 minute cut-off. If not done as Rx then Burpees with the remaining time in the 8 minutes.*
Read MoreMetcon:
800m Run
15 Power Cleans (95/135)
15 Overhead Squats (95/135)
400m Run
15 Power Cleans (95/135)
15 Overhead Squats (95/135)
200m Sprint
15 Power Cleans (95/135)
15 Overhead Squats (95/135)
100m Sprint
15 Power Cleans (95/135)
15 Overhead Squats (95/135)
*20 minute cut-off*
Strength:
EMOTM Pull-up test
Min 1= 1 Strict Pull-up
Min 2= 2 Strict Pull-ups
Min 3= 3 Strict Pull-ups
…Continue this pattern until you cannot complete the amount of reps.
*Minimum of 8 minutes, maximum of 15. Do something difficult. If you start to fail at something scale down to complete until at least 8. If you are doing Strict and start to fail, do as many Strict as possible then complete the rest kipping if needed.*
Metcon:
4 Rounds
100m Farmers Carry (35/55)
12 Hang Snatch (75/115)
*12 minute cut-off*
Read MoreMetcon:
15-25-35
Burpees Over the Bar
Shoulder 2 Overhead (95/135)
Kettlebell Swings (45/70)
Cal Row
*25 minute cut-off*
Read MoreStrength:
5 x 6
Back Squats
Metcon:
8 minute Ladder
3 Thrusters (65/95)
3 Toes 2 Bar
* At least through 15 Toes 2 Bar to Rx*
Read MoreMetcon:
-Start w 30 Burpees-
50-40-30-20-10
Cal Row
Hang Clean and Jerks (65/95)
-End w 30 Burpees-
*20 minute cut-off*
Read MoreStrength:
EMOTM x 7 minutes, AMRAP the 8th
4 Touch and Go Power Snatch
*First 7 minutes must be Touch and Go but the AMRAP can be broken up however you want.*
Metcon:
-Start with a 1 minute Handstand Hold-
3 Rounds
15 Thrusters (95/135)
200m Sprint
-End with a 1 minute Handstand Hold-
*Handstand hold time must accumulate 1 minute total. 200m is halfway between pine and mulberry street, I believe there is a dirt driveway that can be used as a marker. 10 minute cut-off.*
Read MoreMetcon:
3 Rounds
30 Box Jumps (24/30)
30 Front Rack Lunges (75/115)
30 Pull-ups
*22 minute cut-off*
Read MoreStrength:
3, 3, 3, 2, 2, 2
Split Jerk
Metcon:
60-40-20
Sit-ups
30-20-10
(GHD Sit-ups)
Push-ups
Shoulder 2 Overhead (75/115)
*12 minute cut-off. You can choose the 60-40-20 sit-ups or the 30-20-10 GHD sit-ups. Push-ups and s2oh will be 30-20-10.*
Read MoreMetcon:
AMRAP X 10 minutes
6 Power Cleans (105/155)
6 Front Squats (105/155)
-Rest 4 minutes-
10 minute Ladder
1 Muscle-Up
2 Squat Cleans (105/155)
3 Wallballs (20/30 @ 9/10ft)
*2 Scores, Rounds and reps in the AMRAP and total reps in the Ladder. At least 8 Rounds in the AMRAP and through 15 Wallballs to Rx.*
Read More