Strength:
Split Jerk
1RM (Only 3 Attempts)
MetCon:
Cindy (20 Minute AMRAP)
5 Pull Ups
10 Push Ups
15 Air Squats
Skill Work:
Max Box Jump
(3 attempts only)
12 Minutes to Complete
Strength EMOM:
(Partner Up)
10 Minutes
7 DB Power Cleans (Pair)
5 Bench Press
Mild (35) (135-/95-)
Spicy (50/35) (155+/105+)
MetCon:
(Partner Up)
3 Rounds
600M Row
1.5 Mile Airdyne
20 Single Arm Alt DB Devil Press
Mild (35-)
Spicy (50/35)
Strength:
Backsquat
1RM – only 3 attempts. Good Luck
MetCon:
30 Power Clean and Power Jerks
15 Burpees over the bar
30 Power Snatches
15 Burpees over the bar
30 Frontsquats
15 Burpees over the bar
CFR square w/ WB
Mild (95-/65-)(20)
Spicy (135/95)(24/20)
For Time:
40 Wall Balls
Fillmore and Back
40 Hang Cleans
Fillmore and Back
40 Pull-Ups
Fillmore and Back
40 Deadlifts
Fillmore and Back
40 Push-Ups
Fillmore and Back
40 Box Jumps
Fillmore and Back
40 Kettlebell Swings
Fillmore and Back
40 Toes-to-Bar
Fillmore and Back
40 Air Squats
Fillmore and Back
40 Power Snatches
Fillmore and Back
40 Sit-Ups
Fillmore and Back
40 Burpees
Fillmore and Back
Mild (75-/55-)(20)(35)
Spicy (95/65)(24/20)(53/35)
EMOM 10 Minutes
3-7 Strict Press (from floor)
10 Strict High Knees // Adv Weighted w/ DB
Strict Press weight should be 40-50% of 1RM Push Press
Strength:
Bulgarian Split Squats / use bench.
10 x 5 (5 reps on each leg)
Mild (95-/65-)
Spicy (135+/95+)
MetCon:
For time:
Row 1000M or Airdyne 1.5 Miles
then
50 Single Arm Alt DB Power Cleans (from floor)
50 Hand Re Push Ups
25 Unbroken Hang Power Snatches w
Mild (35-)(45/35 EMPTY BAR)
Spicy (50/35)(45/35 EMTPY BAR)
Strength:
Deficit Deadlift (use thicker 25# plates)
3-3-3-3-3-3-3-3
MetCon: (Bring your Vest 20/14)
10 Rounds
12 Overhead Squats
12 Alt Step Ups
Mild (75-/55-) (20)
Spicy (95/65)(24/20)
Every time a coach calls out burpees, 5 burpees.
Gymnastic Strength:
Dips/Dip progression
Kip the dip.
Advanced – Weighted dips, ok to kip.
Strength EMOM:
7 Minute EMOM – (yes, all in one minute)
Airdyne PREFERRED – Cal 6-10
8-10 Jumping Lunges
8-10 Sit Ups
MetCon:
3 Rounds
CFR Square
18 Thrusters
Mild (45/35)
Spicy (75/55)
Strength:
Deadlift
3RM
16 Minutes to find
MetCon:
6 Minute AMRAP
10 Alt Single Arm DB Devil Press
30 Double Unders
Rest 2 Minutes
8 Minute AMRAP
10 Power Snatch
Single Arm DB Overhead Walk to First wood post on Fillmore and back (switch as you please, use DB from Devil Press)
10 Overhead Squats
Mild (75-/55-)(35-)
Spicy (95/65)(50/35)
Gymnasty:
Strict Pull Ups or AS Strict as possible
7×5-10
Adv.
Weighted Vest (20/14) (Kip/Butterfly)
7×8-12
Strength:
2 Snatch Deadlifts + 1 Hang power Snatch
1-1-1-1-1-1-1-1
MetCon:
12 Minute EMOM
Odd Minute – Row 100-150 Meters
Even Minute – 7-10 Frontsquats
Mild (115-/85-)
Spicy (165/115)
Strength:
Backsquat
2RM
16 Minutes to find
MetCon:
5 Rounds
20 Shoulder to Overhead
14 Toes to Bar
20 Power Cleans
14 Burpee Box Jumps
Mild (75-/55-)(20)
Spicy (95-/65-)(24/20)