1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar

2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

1. Warm-up
Weakness Warm Up
Row 2k

2. Met-Con
“Karen”
150 Wallballs 20/14lbs

3. Strength
Zero Bounce Deadlift 4×4 @70-90% of 1RM

1. Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
15/10 Calorie Bike

2. Met-Con
4 Rounds:
20 Alternating Pistols
20 Push Press 95/65lbs

3. Lift
High Catch Power Clean 6×2

1.Warm-up
Move Steady Through

Run 400m
50 Goblet Squats
Run 400m

2. Met-Con
For Time:
50 Lateral Bar Burpees
40 Ring Dips
30 Front Squats 185/125lbs

3. Lift
Back Squat 5×3 @75-85%

Warm- up – Across the floor dynamic stretching, 200 RT, Ankle circles, 20 jump squats

A. 3 attempts @ Max long jump

B. 5 Rounds:
5 Strict Handstand Push-Ups
25 Wallballs 20/14lbs
5 Strict Handstand Push-Ups
Rest :90

C. Gymnastics

EMOM for 14 Minutes
12 TTB
18/12 Calorie Row
Alternate Movements

 

 

1. Warm-up
10 Minute Steady Row
leg swings, back twist, PVC

2. Conditioning
3 Rounds:
40 Kettlebell Snatch 53/35lbs
120 Double Unders
Rest 2:00

3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

1. Warm-up
:30 HS Hold
Row 250m
15 Light Push Press

2. Conditioning
3 Rounds:
Run 800m
21 Hang Power Cleans 135/95lbs

3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

1. Warm-up
80 Calories row or 80 cal bike

2. Met-Con
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

3. Strength
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

1. Warm-up
3 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups

3. Lift
High Catch Power Snatch 6×2

 

1. Warm-up
Move Steady Through
Run 400m
30 Light Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs

3. Lift
Back Squat 4×4 @75-85%

4. Gymnastics

:30 on :30 off
For 8 Minutes
Max Rep Push Ups