Metcon 2 full rounds of AMRAP4’ 10 double dumbbell deadlifts (22.5kg/15kg) 6 ring dips rest 2’ AMRAP4’ 12 single arm kettlebell overhead walking lunges (16kg/12kg) 10 ghd sit ups rest 2’ estimated time 22’ scale ring dips with p-bar dips first, then with push…
Weightlifting ramp up to your daily technical 1RM power snatch, timecap 8’ then drop down to 70-80% of your 1RM Metcon partner workout, 6 rounds each, round for round 5 power snatches 1 legless rope climb 15 wall balls (9kg/6kg) no timecap, estimated time…
Strength ramp up to your 1RM bench press, timecap 9’, then 1×12@60%, 1×10@65% & 2×8@75%, timecap 8’ newer athletes scale with 4×12@60% Metcon 30-20-10 dumbbell thrusters (15kg/10kg) kipping toes to bar no timecap, estimated time 10’ fill up kipping toes to bar with range…
Gymnastics EMOM5’ 4-10 unbroken chest to bar butterfly pull ups scale with range of motion Metcon AMRAP30’ 40kcal bike or row 15 lengths empty sled push 30 burpees 200 meter sandbag carry (45kg/30kg) carry sandbag anyhow, scale with any odd object, don’t drop more…
Strength ramp up to your 1RM turkish get up, timecap 8’ use dumbbells or kettlebells Metcon EMOM16’ rotating through ghd hip extensions ring rows walking lunges hand stand hold no rest, fast transitions scale hand stand hold with duration first, then with hand stand…
Weightlifting ramp up to your 1RM split jerk, timecap 10’ perform 1 strict pull up or 1 strict p-bar dip after every set Metcon for time 5 rounds of 200 meter run 10 strict p-bar dips 10 strict pull ups no timecap, estimated time…
Weightlifting ramp up to your 1RM squat clean, timecap 11’ perform 1 lateral burpee, frontal burpee or strict toes to bar after every set Metcon AMRAP6’ 3 squat cleans (50kg/35kg) 4 strict toes to bar 6 frontal burpees over bar rest 4’ AMRAP6’…
Strength ramp up back squat, timecap 5’, then 10@70%, 8@75% & 5@80%, timecap 7’, then 4×5 front squats @50% of 1RM back squat, timecap 8’ estimated time 20’ newer athletes scale back squats with 3×12 and front squats with 4×10 Metcon Modified Jack AMRAP14’…
Weightlifting ramp up to your daily technical 1RM clean and jerk, timecap 9’ perform 2 double unders after every set double unders: scale with 3 single unders + 1 double under (attempt) Metcon AMRAP7’ 12/10 kcal bike 10 dumbbell hang clean and jerks (22.5kg/15kg),…
Strength ramp up to a heavy set of 3 overhead squats, timecap 10’ perform 1 strict toes to bar after every set scale 1 strict toes to bar with kipping first, then with range of motion Metcon 21-15-9 of overhead squats (50kg/35kg) toes to…
