Strength: EMOTM X 10 minutes Odd- 40 Second Ring Support Hold Even- 8 Strict Pull-ups *If either movement is easily done you may add some weight* Metcon: 4 Rounds 10 Hang Snatch (73/105) 100m Farmers Carry (35's/55's) *10 minute cut-off*...
Read MoreMetcon: 3 Rounds 2 min Row for Cal 2 min Front Squat (93/135) 2 min DB Shoulder 2 Overhead (35/55) 2 min Rest *Score is total reps. @ least 240 reps to Rx*...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th 1 Squat Snatch 4 Overhead Squats *AMRAP OH Squats, Squat Snatch counts as 1 OH Squat. First 6 minutes must be done unbroken, AMRAP can be split up however.* Metcon: 2 Rounds 100 Double-Unders 75 Sit-Ups 50 WallBalls (14/20 @ 9/10 ft) 25 Burpees *15 minute cut-off*...
Read MoreMetcon: AMRAP X 22 minutes 6 Deadlifts (203/315) 12 Burpee Step-Ups (25's/45's @ 20/24) 18 Toes 2 Bar *@ least 5 Rounds to Rx*...
Read MoreStrength: 5 X 5 Front Squat Metcon: 8 Minute Ladder 2 Squat Snatch (93/135) 2 Handstand Push-Ups *At least through 12 Handstand Push-ups to Rx*...
Read MoreMetcon: 3 Rounds 7 Bar Muscle-ups 75 Double-Unders 14 Clean and Jerks (103/155) *25 minute cut-off*...
Read MoreStrength: 4 X 10 Bench Press Metcon: 21-15-9 Cal Row Thrusters (78/115) Toes 2 Bar *12 minute cut-off. Those thrusters should be light, scale appropriately.*...
Read MoreMetcon: "Ares" AMRAP X 15 minutes Barbell complex' Complex A: 12 Back Squats (75/135) 9 Shoulder 2 Overhead (75/135) 6 Hang Power Cleans (75/135) + Complex B: 3 Power Snatch (75/135) 6 Overhead Squats (75/135) 9 Deadlifts (75/135) *Reps only count if you complete the complex unbroken. You may rest at the shoulders or at the hips but...
Read MoreStrength: EMOTM X 10 minutes Odd- 50 Double-Unders Even- 10 Pull- Ups Metcon: 5 Rounds 10 Dumbbell Step-Ups (25/45) 15 Kettlebell Swings (55/70) *12 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 10 Handstand Push-ups 20 Wallballs (14/20 @ 9/10ft) 50 Double-Unders *@ least 6 rounds to Rx*...
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