Strength:
Every 1:30 X 5 Rounds, on the 6th round do a max set
4 Overhead Squats
*Find a challenging weight and stay there throughout, the max set is doing as many reps as you can at one time.*
Metcon:
3 Sets of-
AMRAP X 3 minutes
3 Power Cleans (95/135)
3 Front Squats (95/135)
4 OAA Dumbbell Snatch (55/70)
-Rest 1 minute-
*Only full rounds and 1/3 rounds count towards your score. At least 15 Rounds to Rx.*
Read MoreMetcon:
3 Rounds
100 Double-Unders
20 Burpees
20 Front Rack Lunges (85/125)
20 Shoulder 2 Overhead (85/125)
*21 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 30 second dead hang
Even- 4 Touch and Go Power Cleans
Metcon:
10-15-20-15-10
Pull-ups
Kettlebell Swings (55/70)
*10 minute cut-off*
Read MoreMetcon:
21-18-15-12-9-6-3
Cal Row
Dumbbell Thrusters (30/50)
Handstand Push-ups
Hang Snatch (65/95)
*30 minute cut-off*
Read MoreStrength:
5 X 7
Back Squat
Metcon:
AMRAP X 10 minutes
6 Clean and Jerks (105/155)
10 Toes 2 Bar
*At least 5 Rounds to Rx*
Read MoreMetcon:
50-40-30-20-10
Double-Unders
Wallballs (14/20 @ 9/10ft)
-End each Round w/ 10 Overhead Squats (95/135)-
*20 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 6 Strict Handstand Push-ups or 3 Ring HSPU’s
Even- 6 Weighted Ring Dips
Metcon:
4 Rounds
12 Box Jumps (24/30)
12 Front Rack Lunges (95/135)
12 OAA Dumbell Snatches (55/70)
*10 minute cut-off*
Read MoreMetcon:
8 Rounds of each movement Tabata Style
Cal Row
Air Squats
Toes 2 Bar
Kettlebell Swings (55/70)
Power Snatch (63/95)
Burpees
*Score is total Cal’s Rowed plus total reps of all other movements combined*
Read MoreStrength:
5 X 10
Deadlifts
Metcon:
AMRAP X 9 minutes
7 Hang Cleans (105/155)
12 Shoulder 2 Overhead (105/155)
*At least 6 Rounds to Rx*
Read MoreMetcon:
For Time
-Start with an 800m Run-
50 Back Squats (105/155)
40 Burpee Box Jump Overs (20/24)
30 Chest 2 Bar Pull-ups
20 Thruster (105/155)
10 Rope Climbs
-End with an 800m Run-
*28 minute cut-off*
Read More