Strength:
EMOTM X 10 minutes
Odd- 8 Ring Rows
Even- 8 Strict Ring Dips
*Make ring rows as difficult as possible, cut ring dip reps down if you have to and do hard as possible*
Metcon:
8 Rounds
10 Shoulder 2 Overhead (75/115)
12 Wallballs (14/20 @ 9/10ft)
*12 minute cut-off*
Read MoreMetcon:
-Start with 30 Toes 2 Bar-
30-20-10
Cal Row
Squat Snatch (75/115)
Burpees Over the Bar
-End with 30 Toes 2 Bar-
*25 minute cut-off*
Read MoreStrength:
5 x 3
Power Cleans
*These DO NOT have to be unbroken. I want 3 heavy singles.*
Metcon:
AMRAP X 10 minutes
3 Deadlifts (215/315)
3 Wall Climbs
9 Box Jump Overs (20/24)
*At least 6 Rounds to Rx*
Read MoreMetcon:
5 Rounds
15 Back Squats (110/165)
50 Double-Unders
15 Chest 2 Bar Pull-ups
*20 minute cut-off*
Read MoreStrength:
EMOTM X 8 minutes
Barbell Complex
3 Push-Press
3 Push Jerks
Metcon:
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Power Cleans (95/135)
Handstand Push-ups
*12 minute cut-off*
Read MoreMetcon:
30-20-10
Cal Row
Dumbbell Step-ups (25/45)
Thrusters (65/95)
Kettlebell Snatch (35/55)
*25 minute cut-off*
Read MoreStrength:
5 Sets of:
12 Hang Cleans
Max Toes 2 Bar
*Hang Cleans must be unbroken. Score will be heaviest Hang Clean weight along with total number of Toes 2 Bar*
Metcon:
6 Rounds
5 Muscle-Ups
10 Push-Press (75/115)
*10 minute cut-off*
Read MoreMetcon:
AMRAP X 20 minutes
10 Pistols
10 Kettlebell Swings (55/70)
10 Overhead Squats (85/125)
*At least 8 Rounds to Rx*
Read MoreStrength:
5 x 5
Deadlifts
*Deadlifts must be unbroken.*
Metcon:
8 minute Ladder
1 Thruster (95/135)
2 Box Jumps (24/30)
* through 14 Box Jumps to Rx*
Read MoreMetcon:
4 Rounds
25 Burpees
60 Double-Unders
16 OAA Dumbbell Snatch (55/70)
15 Handstand Push-ups
*20 minute cut-off*
Read More