SKILL
GYMNASTICS RIG/SKILL WORK
PULL-UPS/K2E/T2B/MUSCLE UPS/BAR MUSCLE UPS/ETC
METCON
20 MIN AMRAP
25 SIT-UPS
10 PLANCHE PUSH-UPS
5 CHEST TO BAR PULL-UPS
STRENGTH/SKILL
HIP HALO 3X1
GLUTE BRIDGE 3X MAX SETS
3X8 GLUTE HAM RAISES
3X10 EMPTY BARBELL GOOD MORNINGS 45/33
3X8 ROMANIAN DEADLIFTS @ 50% OR LESS
METON
12 MINUTE AMRAP
200 METER ROW OR RUN
50 DOUBLE UNDERS
STRENGTH
BACK SQUATS
7X2 @ 80-85%
METCON
6 ROUNDS FOR TIME
10 DEADLIFTS @ 115/75
8 POWER CLEANS
6 BENT OVER BARBELL ROWS
STRENGTH
2 MINUTES OF PULL-UPS
REST 1 MIN
2 MINUTES OF PUSH-UPS
REST 1 MIN
2 MINUTES OF SQUATS
METCON
21-18-15-12-9-6-3
BURPEES
SIT-UPS
BIKE CALORIES
METCON
“WOOD”
5 ROUNDS FOR TIME WITH A ONE MINUTE REST BETWEEN ROUNDS
400 METER RUN
10 BURPEE BOX JUMPS 24/20”
10 SUMO DEADLIFT HIGH PULLS 95/65
10 THRUSTERS
STRENGTH
WORK TO A HEAVY PUSH JERK
METCON
14-12-10-8-6-4-2
DB FLOOR PRESS @50% OF BENCH PRESS
DB PUSH-UPS
DIRECTLY INTO
14-12-10-8-6-4-2
DB FRONT SQUATS
DB PUSH PRESS
METCON
12 MIN ASCENDING LADDER
2-4-6-8-ETC
TURKISH GET-UPS
PISTOLS
REST 3 MINS
12 MIN ASCENDING LADDER
2-4-6-8-ETC
DB SNATCHES 35/25
T2B
METCON
BUY IN 100 DOUBLE UNDERS
3 ROUNDS
20 HSPU’S OR STRICT PRESS @ 50%
25 PULL-UPS
30 PUSH-UPS
BUY OUT 100 DOUBLE UNDERS
METCON
AMRAP 30
TEAMS OF 4-5
10 CALORIE BIKE + 10 CALORIE ROW-SWITCH
MAX BEAR COMPLEX
MAX KETTLEBELL OR DUMBELL FARMERS CARRY (53/35) DOWN AND BACK =1
METCON
100 WALLBALLS 20/14
EMOTM 6 SIT-UPS
REST 3 MINS
100 BOX JUMPS 24/20”
EMOTM 6 V-UPS
STRENGTH
WORK TO HEAVY SNATCH OF CHOICE
(POWER/HANG/SQUAT)
METCON
12 MIN AMRAP
2 POWER SNATCH/2 OHS/2 HANG SNATCH
6 LATERAL BAR BURPEES
METCON
AMRAP 32
TEAMS OF 4
MAX DISTANCE BIKE
MAX DOUBLE UNDERS
25/20 CALORIE ROW-SWITCH
REST
STRENGTH
WORK TO A HEAVY NARROW OR WIDE GRIP BENCH PRESS
METCON
20 MIN AMRAP
5 DB FLOOR PRESS @ 50% OF BENCH
10 PUSHUPS
20 SQUATS
SKILL
HIP HALO X 2
BATTLE ROPES 3X1 MIN
BANDED MARCH OR BELT SQUAT 2X1 MIN
3X MAX REP PLATE RAISES
100 HAMMER CURLS
METCON
1-10
BENT OVER BARBELL ROWS 95/65 OR 20% DEADLIFT
CHEST TO BAR PULL-UPS
GOOD MORNINGS
STRENGTH
WORK TO A HEAVY CLEAN AND JERK
METCON
5 ROUNDS FOR TIME
2 CLEANS @ 70-80%
4 DEADLIFTS
20 LATERAL HOPS OVER BARBELL
METCON
PARTNERS
100 DEVIL’S PRESS 35/25
50 DOUBLE UNDERS + 5 BURPEES-SWITCH
DIRECTLY INTO
100 MANMAKERS 35/25
5 BALL OVER SHOULDER + 15 CROSSOVER V-UPS-SWITCH
STRENGTH
WORK TO A HEAVY
BOX SQUAT OR HEAVY (80% OR ABOVE) 9X1 BACK SQUAT
METCON
18 MIN AMRAP
3-6-9-12-ETC
REVERSE LUNGE
SQUATS
T2B
METCON
BUY IN: 25 BURPEES
”ANNIE”
50-40-30-20-10
DOUBLE UNDES
SITUPS
BUY OUT: 25 CALORIE BIKE
STRENGTH
WORK TO A HEAVY
STRICT PRESS
METCON
4 ROUNDS FOR TIME
5 CLEANS @ 55%
10 PUSH PRESS
25 WALLBALLS 20/14
STRENGTH
WORK TO A HEAVY SUMO DEADLIFT
METCON
30-20-10
PULL-UPS
PLANCE PUSH UPS
BODY WEIGHT DEADLIFTS OR 50-55%