Strength:
First find a 3-Rep Max Thruster. Then complete 4 reps @ 90% of that 3-Rep Max, then 5 reps @ 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was.
Metcon:
8 minute Ladder
1 Squat Clean (105/155)
2 Shoulder 2 Overhead (105/155)
* At least through 10 S2OH to Rx*
Read MoreMetcon:
5-10-15-20-15-10-5
Deadlifts (155/225)
25ft Dumbbell Overhead Walking Lunge (35/50)
40 Double-Unders
25ft Dumbbell Overhead Walking Lunge (35/50)
*22 minute cut-off. Total of 7 Rounds, every round the number of deadlifts will change, after completing the set number of deadlifts you will then perform 25ft Dumbbell Overhead Walking Lunge down, once you finish the first Lunge you will complete 40 Double-Unders every round, then Lunge back and do the next set of deadlifts. Continue like this until your last round which would be 5 DL’s, Lunge down, 40 DU’s, Lunge Back and you’re finished.*
Read MoreStrength:
4 x 10
Strict Press
Metcon:
5 Rounds
4 Wall Climbs
12 Ring Dips
*10 minute cut-off*
Read MoreMetcon:
AMRAP X 20 minutes
8 Power Cleans (95/135)
8 Back Squats (95/135)
8 Kettlebell Swings (55/70)
*@ at Least 12 Rounds to Rx*
Read MoreStrength:
3, 3, 3, 2, 2, 2
Squat Snatch
Metcon:
30-20-10
Front Rack Lunges (75/115)
Wallballs (14/20 @ 9/10ft)
*10 minute cut-off*
Read MoreMetcon:
4 Rounds
16 Cal Row
8 Thrusters (95/135)
6 Muscle-Ups
– Rest 2 minutes –
Then complete…
4 Rounds
20 Toes 2 Bar
15 Burpees
*26 minute cut-off. Cut-off included rest time. You will rest 2 minutes after each round of the Row portion including the fourth round before the 4 Rounds of Toes 2 Bar, there will be no programmed rest in the second part.*
Read MoreStrength:
5 x 5
Deadlifts
Metcon:
AMRAP X 8 minutes
8 Power Snatch (75/115)
30 Double-Unders
*At least 6 Rounds to Rx*
Read MoreMetcon:
30-20-10
Handstand Push-ups
Dumbbell Thrusters (35/50)
Burpee Box Jump Overs (20/24)
*22 minute cut-off*
Read MoreStrength:
EOMOTM X 14 minutes
“Wave Loading”
5, 4, 5, 4, 3, 4, 3
Weighted Pull-ups
*Whenever reps decrease make the pull-up harder, when they increase reps you stay at the same pull-up difficulty*
Metcon:
For time:
40 Kettlebell Turkish Get-Ups (35/55)
*Perform 5 on 1 arm then 5 on the other all the way up to 40. 10 minute cut-off.*
Read MoreMetcon:
100 Double-Unders
50 Wallballs (14/20 @ 9/10ft)
25 Back Squats (155/225)
50 Wallballs (14/20 @ 9/10ft)
100 Double-Unders
-Rest 2 minutes-
AMRAP 5 minutes
15 Sit-ups
15 Leg Lifts
*You will have 2 scores, time to finish the first part and then Rounds and Reps in the AMRAP. 16 minutes and 6 Rounds to Rx.*
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