Warm-Up
EMOM8
1.0:45 Cardio
2.12 KB Goblet Lunge
3.0:45 Cardio
4.0:30 Hollow Rock
Strength
2x1 Squat Snatch 80%
2x2 Snatch Deadlift (100% 1RM Snatch)
Back Squat
3x3 67-72%
Metcon
4 Sets of Amrap 3…
17 KB Box Step Over 2x16/12kg 60/50cm
17 KB Hang Snatch 2x16/12kg
17 T2B
Rest 1:00 Between Sets
Warm-Up
3sets
1:00 Cal Cardio
10 Alt. DB Clean and Jerk
15 Glute Bridge
20 Alt. Lunge
Strength
Emom 8
200/180 m Row
+
Emom 5
6 Touch & Go Power Clean 50%
Metcon
EMOM 28
1.0:45 Cal Bike/Assault
2.1-2 Rope Climb
3.0:45 Cal Row/Ski
4.2 Squat Snatch 70%
Warm-Up
3sets
1:00 Cardio
10/10 DB Clean and Jerk (light)
6 inchworm
15 Glute Bridge
Strength
5x1 Strict Press 90-95%
Rest 1:00
Metcon
Open 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
Accessory
4x15 Dumbbell Bicep Curl
Rest 1:00
Warm-Up
2 Sets
1:30 Cardio
20 Line Hops
10 Scapula Pull Up
15 Alt. Lunge
Skill
A
4 Sets
0:20 Double Under
Rest 0:10 Between Sets
Rest 2:00
In 3:00, Establish a Max Unbroken Sets of Rep Double Under
Rest 1:00
2x 50% of Max Reps, 1:00 Rests
B
Chest to Bar
Accumulate 70 reps (in sets of 5-10) for time
Metcon
Amrap 14
5 Burpee Pull-Up
20 Wall Ball
50 Double Under
Accessory (Bonus)
3 Sets
1:00 Plank
Rest 1:00
Warm-Up
3sets
1:00 Ski/Row/Bike
20 Plate Hops
6 Inchworm
6/6 Singel DB Bench Press (on the ground)
Strength
5x1 Bench Press 90-95%
Metcon
For Time
3 Sets
20/16 Cal Bike/Assault
15 Burpee Box Jump Over 60/50 cm
No Rest
3 Sets
15/12 Cal Bike/Assault
7 Burpee Box Jump Over 70/60 cm
Accessory
3sets
10/10 Single Arm Dumbbell Strict Press
SMR
Warm-Up
3sets
1:00 Cardio
10 Alt. DB Clean and Jerk
10 Glute Bridge
10 DB Goblet Squat
Strength
3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 78%
2x(2+1) Squat Clean+Split Jerk 83%
2x(1+1) Squat Clean+Split Jerk 85-90%
EMOM8
1.-7. 1 Front Squat 81%
8.7 Front Squat 73%
Metcon
4 Sets of AMRAP 4…
6 Devil Press 2x15 / 2x10 kg
9 T2B
12 Alt. Pistol
Rest 1:00 between Amrap
SMR
Warm-Up
3sets
15 Cal Cardio
10/10 DB Alt. Snatch
20 Alt. Lunge
15 Band Pull Apart
Strength
3x1 Snatch 90-95%
2x3 Snatch Deadlift (110% 1RM Snatch)
Back Squat
3x2 85-90%
Metcon
5 Rounds For Time
300/250m Row
6-9-12-15-18 HSPU
SMR
Warm-Up
3sets
1:00 Cal Cardio
10/10 Singel Arm DB Snatch
15 Glute Bridge
30 Flutter Kick
Strength
8 sets (Every 1:30)
0:40 Cardio
4 Touch & Go Power Snatch 60-65%
Metcon
EMOM 20
1.0:45 Cal Bike/Assault
2.12-15 T2B
3.0:45 Cal Row/Ski
4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg
Accessory
EMOM8
1.6/6 Singel Arm KB Deadstop Row
2.0:30 Hollow Rock
Warm-Up
3sets
15 Cal Bike/Assault
20 Banded Good Morning
10/10 Single Arm DB Upright Row
15 Jumping Air Squat
Strength
5x3 Strict Press 80-85%
Rest 1:00
Metcon
Open 25.2
For Time:
21 Pull-Up
42 Double Under
21 Thruster 40/30 kg
18 Chest to Bar (SC.:Pull-Up)
36 Double Under
18 Thruster 50/35 kg
15 Bar Muscle-Up (SC.:Burpee Pull-Up)
30 Double Under
15 Thruster 60/40 kg
Scaled
Thruster
30/20 kg
40/25 kg
50/30 kg
Double Under: 84/72/60 Simple Under
Accessory
4x15-20 Barbell Curl
Rest 1:00-1:30
Warm-Up
3 Sets
1:00 Cardio
8/8 Ring Row
6 Inchworm
0:30 Hollow Hold
3 Sets
10 Jumping Chest to Bar Pull Ups
20 KB Russian Swing (50/35)
500 m Row/Ski / 1000 m Bike
5 Sets:
50 Double Unders (or 75 Single Unders)
6 Strict Pull Ups
7 Strict Ring or Bar Dip
-rest 1 minute b/t sets-
3-4 sets: (Optional)
15 Abmat Situps
15 Plank Walk (each side)
30 Russian Twists
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)