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 Over the Bar
*10 minute cut-off*
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*
Read MoreMetcon:
“Poseidon”
-Start with 1000m Row-
Then…
8-6-4-2-4-6-8
Clean and Jerk (103/155)
Box Jump Overs (20/24)
-End with 1000m Row-
*25 minute cut-off*
Read More