Metcon:
100 Double-Unders
50 Wallballs (14/20 @ 9/10ft)
25 Back Squats (155/225)
50 Wallballs (14/20 @ 9/10ft)
100 Double-Unders
-Rest 2 minutes-
AMRAP 5 minutes
15 Sit-ups
15 Leg Lifts
*You will have 2 scores, time to finish the first part and then Rounds and Reps in the AMRAP. 16 minutes and 6 Rounds to Rx.*
Read MoreStrength:
Every 1:30 x 6 Rounds, AMRAP the 7th
5 Push-Press
Metcon:
8 Minute Ladder
1 Squat Snatch (95/135)
2 Strict Handstand Push-ups
*At least through 12 HSPU to Rx*
Read MoreMetcon:
4 Rounds
10 Power Cleans (110/165)
20 Pull-ups
30 Kettlebell Swings (35/55)
*20 minute cut-off*
Read MoreStrength:
5, 5, 5, 4, 4
Front Squats
Metcon:
20-16-12-8-4
Pistols
OAA Dumbbell Snatch (55/70)
Thrusters (65/95)
*12 minute cut-off*
Read MoreMetcon:
100-80-60-40-20
Double-Unders
50-40-30-20-10
Air Squats
25-20-15-10-5
Ring Dips
*20 minute cut-off*
Read MoreStrength:
EOMOTM X 10 minutes
8 Unbroken Deadlifts
Metcon:
AMRAP X 8 minutes
8 Thrusters (75/115)
12 Toes 2 Bar
*5 Rounds to Rx*
Read MoreMetcon:
5 Rounds
15 Cal Row
15 Power Snatch (75/115)
15 Power Cleans (75/115)
*20 minute cut-off*
Read MoreStrength:
“Wave Loading”
7, 5, 3, 5, 3
Back Squats
*First 3 and second 5 should be same weight. Heavy 3 to finish*
Metcon:
AMRAP X 10 minutes
5 Strict Handstand Push-Ups
20 Wallballs
*6 Rounds to Rx*
Read MoreMetcon:
25-20-15-10-5
Overhead Squats (85/125)
Chest 2 Bar Pull-ups
Burpee Box Jump Overs (20/24)
*25 minute cut-off*
Read MoreStrength:
Every 2:30 x 6 Rounds
8, 8, 7, 7, 6, 6
Touch and Go Clean And Jerks
Metcon:
8 minute Ladder
10 Double-Unders
2 Power Cleans (110/165)
*At least through 12 Power Cleans to Rx*
Read More