Metcon: 50 cal Row 40 Wallballs (14/20 @ 9/10ft) 15 Clean and Jerks (105/155) 40 Cal Row 30 Wallballs (14/20 @ 9/10ft) 10 Clean and Jerks (105/155) 30 Cal Row 20 WallBalls (14/20 @ 9/10ft) 5 Clean and Jerks (105/155) *20 minute cut-off*...
Read MoreStrength: 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*...
Read MoreStrength: EMOTM Pull-up test Min 1= 1 Strict Pull-up Min 2= 2 Strict Pull-ups Min 3= 3 Strict Pull-ups ...
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...
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.*...
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