1. Warm Up – 3 Rounds
:60 Goblet Squat Hold
200m Row
7 Burpee Box Jumps
2. Lift – Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
3. Metcon – 4 Rounds
12/10 Calorie Ski
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60
4. Gymnastics –
10-9-8-7-6-5-4-3-2-1
Burpee to 6″ Target
Strict Pull Ups
10 Minute Cap
1. Warm Up – Jog 1 mile
2. Lift – For Weight
Zero Bounce Deadlift 4×4
@75-85% of 1RM
3. Metcon – AMRAP 10 Minutes
Climb the Ladder
10/7 Calories on bike
3 Push Press 115/75
10/7 Calories on bike
6 Push Press
10/7 Calories on bike
9 Push Press
etc…
4. Gymnastics – 5 Rounds
8 HSPU or mod for it
200m Run
1. Warm Up 3 Steady Rounds
200m Run
8 Hang Squat Clean and Press
95/65lbs
30 Double Unders
2. Lift – For Weight
Front Squat
6×2 @85%
3. Lift – For Weight
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
4. Metcon – For Completion
Every 6:00 for 24:00
1000/850m Row
5. Gymnastics – 4 Rounds
:60 Sandbag Hug 100-150/80-100lbs
:90 Max Effort Rope Climbs
Rest 3:00
AMRAP 18
12/9 cals bike
15 wallballs (20/14)
12 Alternating DB snatches (50/35)
9 Toes to Bar
1. Warm Up –
Move Steady Through
1k on Bike
40 Empty Bar OHS
1k on Bike
2. Lift – For Weight
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%
3. Metcon – For Time 10 Rounds
6 Deadlifts 225/155lbs
6 Kipping HSPU
25 Double Unders
4. Gymnastics –
3 Rounds
1k Bike
15 Toes to Bar
10 mins steady run then
Floss Shoulders and Hips
2. Lift – For Weight
Back Squat 5×2 @90%+
3. Metcon – For Time
3 Rounds
100′ Farmers Carry
50′ HS Walk or 5 wall walks
30 Goblet Squats 53/35lbs
4. Gymnastics –
AMRAP 7 Minutes
Max Sets of 4 Bar Muscle Ups
Warm Up -3 Rounds
:30 HS Hold
250m Ski
15 Push Press 45/35lbs
2. Lift – For Weight
Power Clean to Push Jerk Touch and Go
5×5
(Heavier than last time)
3. Metcon – For Time
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ Target
4. Gymnastics -4 Rounds
250m Ski
20 Pull Ups
Rest 2:00
Warm Up – Row 2k
2. Lift – For Weight
Zero Bounce Deadlift 5×3 @75-85% of 1RM
3. Metcon – For Time
10 Squat Snatch 95-135/75-95lbs
20/12 Calories on Bike
40 Pistols
20/12 Calories on AAB
10 Squat Snatch
*mod pistols as needed
4. Gymnastics –
AMRAP 10 Minutes
Max Sets of 7/5 Unbroken Push Ups
1. Warm Up – 3 Steady Rounds
12 Goblet Squats w/ :02
pause in bottom
16 HS Shoulder Taps
2. Lift – For Weight
Front Squat
3×8 @70%+
3. Lift – For Weight
Push Press
2-2-2-2-2
Build weight over sets
4. Metcon – For Rounds
and Reps
Every 3:00 Until Failure
5-10 Ring Dips
10/7 Calories on Bike
5-10 Front Squats 135-165/95-125lbs
*choose the reps that you can complete in less than 3 mins and shoot for a min. of 3 rounds
5. Gymnastics –
5 Rounds
20′ HS Walk or 5 wall walks
Rest 3-5 Minutes
21-15-9
Overhead squat 95/65
Toes to Bar
run 400 m after every round
that is all.