Strength: EOMOTM X 12 minutes Cluster Repeats 2.2.2 Push-Press *For cluster repeats you will do 2 reps, rack the weight for 10-20 seconds, do 2 more reps, rack it for 10-20 seconds, do 2 more reps= 1 round* Metcon: 50-40-30-20-10 Sit-ups Wallballs *15 minute cut-off*...
Read MoreMetcon: "Cinco De Beast Mode"-ish In 6 minutes: Run 1/2 mile (800m) With remaining time: Max Front Squats (113/155) -Rest 1 minute- AMRAP X 12 minutes 5 Snatch (113/155) 10 Burpees 20 Deadlifts *Score is total Front Squats completed and total reps completed in AMRAP. No Rx score just weight.*...
Read MoreStrength: Every 90 seconds X 6 Rounds 5 Muscle-ups Metcon: AMRAP X 10 minutes 3 Power Cleans (143/205) 6 Strict Handstand Push-ups 9 Kettlebell Swings (55/70) *At least 6 rounds to Rx*...
Read MoreMetcon: 21-15-9 Shoulder 2 Overhead (93/135) Front Rack Lunges (93/135) *You must START each round with a 45 second Handstand Hold* -Rest 4 minutes- 30-20-10 Hang Snatch (63/95) Wallballs (14/20 @ 9/10ft) *You must START each round with a 45 second Bar Hang* *30 minute cut-off*...
Read MoreStrength: Every 2:30 X 5 rounds Wave Loading 5, 3, 5, 3, 2 Back Squats *Acsending loads, ideally your first 5, 3 should be moderate, your 2nd 5 should be same weight as first 3 and finish with a heavy set of 3 and 2* Metcon: 4 Rounds 16 Pistols 12 Deadlifts (155/225) 8 Burpees...
Read MoreMetcon: 15-12-9-6-3 Squat Snatch (93/135) Dumbbell Thrusters (35/55) *You must complete 75 Double-Unders after each round. 20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 3 Power Cleans Even- Max toes to Bar *Heavy Singles for the Power Cleans, 1 max set of Toes 2 Bar* Metcon: AMRAP X 10 minutes 6 Strict Pull-Ups 9 Handstand Push-ups 12 Ring Dips *At least 4 Rounds to Rx*...
Read MoreMetcon: 21-18-15-12-9-6-3 Hang Squat Cleans (73/105) Dumbbell Shoulder to Overhead (35/55) Overhead Lunges (73/105) Wallballs (14/20 @ 9/10ft) *30 minute cut-off*...
Read MoreStrength: EOMOTM X 10 minutes 4 Deadlifts *Should be HEAVY* Metcon: 4 Rounds 40 Air Squats 100m Sprint 40 Double-Unders *10 minute cut-off*...
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