Strength
15 Min
1 x Clean and Jerk
Metcon
For Time
30-25-20-15-10
Box Jump Over 24/20
KB Swings 53/35
Sit Ups
15 Min
1 x Clean and Jerk
Metcon
For Time
30-25-20-15-10
Box Jump Over 24/20
KB Swings 53/35
Sit Ups
|
Metcon
50-40-30-20-10 Wall Balls (20/14) -Rest 1 min between sets * Goal is 1 to 2 sets, scale weight if needed. * Core Work Accumulate 5 mins of plank hold (Elbows) Remaining time work on Double Unders Strength
15 Min Snatch (Snatch+Snatch Balance+OHS) Metcon (AMRAP – Reps)12 min Amrap 12 Weighted Sit Ups 12 Deadlifts (185/125) 12 Burpee over Bar Metcon
For Time 21-15-9 Pull ups HSPU Rest 2 minutes 21-15-9 Chest to bar Push press 95/65 Strength
15 Min to find 1 Squat Snatch + 2 OHS Metcon Every 2 mins for 16 minutes 10 Thrusters 95/65 10 Bar Facing Burpees *If you don’t complete the 20 reps in 2 minutes then rest the next 2 minutes and start again. Metcon
For Time 60 Abmat Sit Ups 50 Wall Balls 20/14 400m Run 30 Box Jumps 24/20 20 HSPU 30 Box Jumps 400m Run 50 Wall Balls 60 Abmat Sit Ups *Left over time work on a skill Metcon
A. 7m EMOM Row 200m B. 7m AMRAP 3,6,9,12,etc Hang clean 135/95 30 DUs after each round C. 7m AMRAP 3,6,9,12,etc KB swings 15 double unders after each round Strength
15 Min EMOM 2 x Squat Clean & Jerk Metcon 16 Min AMRAP 10 Burpees 15 Shoulder to Overhead 95/65 20 Pull-Ups For Time
2 Rounds: Row 20 Cals Deadlift x 20 225/155 rest 3:00 Repeat With remaining class time work on a few gymnastics skills. Double Unders, BMU, RMU, Pull Ups, etc... Strength
Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 2 minutes between sets * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B.Metcon “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps 24/20 7 Burpees 7 Kettlebell Swings 53/35 Strength
Five sets of: Back Squat @ 30X0 tempo Rest 3 minutes after all sets above 75% of 1-RM * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Metcon In teams of three, row as many meters as possible in 12 minutes: *Rotate partners every 500m. Strength
Take 20-25 minutes and build to today’s 1RM Squat Snatch Metcon “Grace” For time: 30 Ground to Overhead 135/95 Strength
5 sets of: Floor Press x 2-4 @ 20X1 Rest 90 Seconds Feet to Rig x 15 @ 3020 Rest 90 Seconds Metcon 3 Rounds for Time 50 Double Unders 30 KB Swings 53/35 20 Dips Strength
In 20 minutes find your 3-Rep Max Deadlift Metcon ”Jackie” For Time 1000m Row 50 Thrusters 45/33 30 Pull Ups Strength
Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 90 seconds Metcon For Time 20 Alternating KB Snatch 53/35 3 Muscle Ups 18 Alt KB Snatch 3 Muscle Ups 16 Alt KB Snatch 3 Muscle Ups 14 Alt KB Snatch 3 Muscle Ups 12 Alt KB Snatch 3 Muscle Ups 10 Alt KBSnatch 3 Muscle Ups Strength
Six sets of: Squat Clean x 1.1.1 (rest 10 seconds between singles) Metcon In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans 135/95 12 Box Jumps 24/20 (jump up, step down) Metcon
Four sets for max reps of: 2 Minutes of Double Unders Rest 30 seconds 1 Minute of Handstand Push-Ups 1 Minute of Pull-Ups Rest 30 seconds 2 Minutes of Rowing (for calories) Rest 3 minutes Score is total reps and calories Strength
Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes Metcon 15m AMRAP 6 power cleans 135/95 12 hand release push ups 18 air squats Strength
Four sets of: Shoulder Press x 4-6 reps @ 2111 Rest 90 seconds Weighted Pull-Up x 4-6 reps @ 21X0 Rest 90 seconds Metcon Three rounds for time of: 400 Meter Run 20 Shoulder to Overhead (115/75 lbs) |
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Mobility WOD
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