STRENGTH
WORK TO A HEAVY SNATCH BALANCE

METCON
6 ROUNDS FOR TIME
LONG HALF LAP RUN OR 150 METER ROW
3 POWER SNATCH 115/85 OR 50-55%
3 OVER HEAD SQUATS
3 SNATCH

STRENGTH
2X1 MIN V-UPS
2X1 MIN WALL BALL SIDE TAPS
4X1 MIN WALL SIT SQUAT HOLD :30 REST BETWEEN
NECK FLEXION/EXTENION/SIDE TO SIDE-20 EACH WAY

METCON
15 MIN AMRAP
ACCUMULATE :30 HANG FROM THE RIG
5 DB HANG CLEAN AND PUSH JERK 40/30
10 DB PUSHUPS
20 DB GOBLET LUNGES

STRENGTH
100 HAMMER CURLS
50 SKULL CRUSHERS
50 TRICEP EXTENSIONS
3X1 MIN BATTLE ROPES
2X EACH ARM MAX DB STRICT PRESS
3X MAX EFFORT PLATE RAISES

METCON
15 MIN AMRAP
30 DOUBLE UNDERS
20 WALL BALLS 20/14
10 SLAMBALLS

METCON
35 MINUTE PARTNER AMRAP
40 CALORIE ROW
3 ROUNDS
10 FRONT SQUATS @ 60% POWER CLEAN
20 T2B
30 CROSSOVER V-UPS
40 CALORIE BIKE
3 ROUNDS
10 BACK SQUATS
20 K2E
30 V-UPS

STRENGTH
WORK TO A HEAVY NARROW OR WIDE GRIP BENCH

METCON
EVERY 2 MINS X 9
6 DEADLIFTS AT 50% CLEAN AND JERK
8 LATERAL BURPEE OVER BAR
10 FRONT RACK LUNGES

STRENGTH
WORK TO A HEAVY OVER HEAD SQUAT

METCON
”BETTY”
12 PUSH PRESS 135/95
20 BOX JUMPS 24”

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