Warm-Up
EMOM 8
1.0:45 Cardio
2.12 Ring Row
3.0:45 Cardio
4.6/6 DB Strict Press
Strength
3x5 Strict Press 65%
Metcon
2-2-2-3 Min. Work / 1:00 Rest
12 HSPU
15/12 Cal Assault/Bike
Max Rep Burpee Pull Up
Accessory
2 Sets
20 Band Strict Pull-Up
Rest 1:30
4-5 Sets
15-20 Band Hammer Curl
Warm-Up
2 Sets
1:30 Cardio
20 Line Hops
10 Scapula Pull Up
16 Alt. Lunge
Skill
A
EMOM 10
1.200/180m Row/Ski (moderal)
2.30-50 Double Under
B
EMOM 8
8/6 Cal Bike/Assault
5-10 Chest to Bar
Metcon
20 Min EMOM
1 - 24 air squats
2 - 12-18 hand release push ups
3 - 16 box step ups 24/20
4 - 12 ring rows
Warm-Up
EMOM 8
1.0:45 Cardio
2.50 Single Under
3.0:45 Cardio
4.15 Band Pull Apart
Strength
3x5 Bench Press 65%
3x15/15 Single Arm Strict Press
Metcon
For Time
5 Sets
2:00 Max Cal Bike/Assault
1:00 Max Rep Double Tap Burpees
Rest 0:30
Warm-Up
EMOM 8
1.0:45 Cardio
2.15 Goblet Squat
3.0:45 Cardio
4.7/7 DB Hang Clean and Press
Strength
1x(1+1+1+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 75%
2x(2+1) Squat Clean+Split Jerk 77-80%
EMOM 5
1 Front Squat 75%
Metcon
5 Sets (Every 4:00 1 Sets)
36 Air Squat
6 Power Clean 70%
200m Run/ 250m Row,Ski/ 500m Bike
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