Metcon:
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 MoreStrength:
EMOTM X 4 minutes
3 Muscle-Snatch
-Rest 1 minute-
EMOTM X 4 minutes
3 Power Snatch
-Rest 1 Minute-
EMOTM X 4 minutes
3 Squat Snatch
Metcon:
8 minute Ladder
1 Overhead Squat (105/155)
2 Ring Push-ups
*At least through 14 Ring Push-ups to Rx*
Read More“Annie meets holiday Grace”
(She’s heavier than usual but not heavy)
50-40-30-20-10
Double-Unders
Sit-Ups
*End each round with 6 Clean and Jerk (105/155). 20 minute cut-off.*
Read MoreStrength:
EOMOTM X 10 minutes
6 Front Squats
Metcon:
AMRAP X 10 minutes
10 Pistols
10 Push-Ups
10 Kettlebell Swings (55/70)
*At least 5 Rounds to Rx*
Read MoreMetcon:
For Time
500m Row
10 Squat Snatch (95/135)
4 Toes 2 Bar
500m Row
8 Squat Snatch (95/135)
8 Toes 2 Bar
500m Row
6 Squat Snatch (95/135)
12 Toes 2 Bar
500m Row
4 Squat Snatch (95/135)
16 Toes 2 Bar
500m Row
2 Squat Snatch (95/135)
20 Toes 2 Bar
*24 minute cut-off
Read MoreStrength:
4, 4, 4, 3, 3
Strict Press
Metcon:
1-2-3-4-5-4-3-2-1
10-20-30-40-50-40-30-20-10
Wall Climbs
Double-Unders
*8 minute cut-off*
Read MoreMetcon:
EMOTM X 10 minutes
Odd- 15 Cal Row
Even- 15 Burpees
EMOTM X 10 minutes
7 Thrusters (55/75)
+ 7 Pull-ups
+ 7 Burpees
-Rest 1 minute- (to change weights)
EMOTM X 10 minutes
3 Power Cleans (125/185)
+ 3 Front Squats
+ 3 Push-Jerks
*You can scale this by scaling reps. In order to Rx just complete all reps with prescribed weight within the minutes.*
Read MoreStrength:
Work up to a 5-Rep Max Deadlift. Then perform 6 reps @ 90%, 7 Reps @ 80%, 8 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 5-Rep Max was.
*DO NOT sacrifice form for volume. All sets must be unbroken except for the AMRAP.*
Metcon:
8 minute Ladder
1 Strict Handstand Push-up
2 Kettlebell Swings (55/70)
*At least through 14 KBS to Rx*
Read MoreMetcon:
30 Dumbbell Thrusters (35’s/55’s)
40 Ring Dips
50 Power Snatches (65/95)
40 Ring Dips
30 Dumbbell Thrusters (35’s/55’s)
*20 minute cut-off*
Read MoreStrength:
EOMOTM X 10 minutes
5 Back Squats
Metcon:
AMRAP X 8 minutes
8 Chest 2 Bar Pull-Ups
10 Bupees
*At least 6 Rounds to Rx*
Read More