Warm up: 10 Minutes (Hang Clean PREP!!!)

Strength

12 minute = EMOM

10 x Kettle Bell Swings     (53#/35#)

Metcon:

5 rounds for time: Hero WOD = DT  

(scale to a light enough weight to do each set of push presses unbroken)

12 x Deadlift               (155# / 105#)

9 x Hang Clean           (155# / 105#)

6 x Push Press             (155# / 105#)

Warm up: 10 minutes

Strength / Skill: 15 minutes

Hang Power Snatch – 5 sets of 5

(build up to a working set)

***Focus on form***

METCON:

• In 5 mins do:
  • Run, 400 m then in the remaining time, AMRAP of:
    • 12 Front Squats, 135/95 lbs
    • 6 Burpee Box Jump Overs, 24/20 in

Then (rest 3 mins)

• In 5 mins do: Run, 400 m then in the remaining time, AMRAP of:
  • 9 Front Squats, 155/105 lbs
  • 6 Burpee Box Jump Overs, 24/20 in

Then (rest 3 min)

• In 5 mins do: Run, 400 m then in the remaining time, AMRAP of:
  • 6 Front Squats, 185/135 lbs
  • 6 Burpee Box Jump Overs, 24/20 in

Warm up: 15 minutes

Strength / Skill:

            10 Minutes Double Under Practice (establish a max unbroken set)

            7 x 3 second Superman Holds

            7 x 3 second Hollow Body Holds

15 Minute AMRAP:               

            1 Power Clean  (95#/65#)                   

            1 Front Squat  (95#/65#)

(Add one repetition each round = 2 power clean + 2 Front Squat, 3 power clean + 3 front squat, etc etc)

Warm up: 10 minutes of movement prep

Strength/Skill

10 RNFT – E2MOM – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 9^th and 10th 

5 x Deadlift

Metcon

 15 Minute AMRAP   

            3 Pull Ups

            6 Push Ups

            9 Air Squats

Warm up: 10 minutes of movement prep

Strength/Skill

10 RNFT – E2MOM – Work to a heavy working set focusing on form – complete every round unbroken, except maybe the 9^th and 10th

5 x Back Squat 

Metcon: 

8 rounds for time:                 

100’ Farmers Carry (two laps of the pad – clockwise)

10 Push Ups

15 Sit-ups

Warm up: 10 Minutes of movement prep

For time as a 2-person team: 

800m Run
80 Thrusters 115/80 

800m Run
80 Chest-to-bar Pull-ups 

800m Run
80 Squat Cleans 115/80 

800m Run
80 Burpee Box Jumps 24″/20″ 

800m run
80 Shoulder to Overhead 115/80

***800m run is with a 20/14 lb wallball

***45 minute time cap

Warm-up: 10 minutes should prep

Strength

5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – try to complete every round unbroken, except maybe for the 5th 

x10 Push Jerk (start from the ground) 

Metcon:

7 rounds for time: (15 minute Cap)

10 x Power Cleans      (95# / 65#)

10 x Front Squats        (95# / 65#)

Warm up – 10 Minutes movement prep

Strength/Skill

EMOM – 15 Minutes 

x8 Wall Balls 

METCON:    5 Rounds                       

            1 Minute :  Pull Ups x Max Reps (45 – 50 seconds of work)

            2 Minute : KBS x Max reps (45 – 50 seconds of work)

            3 Minute : Burpees x Max reps (45 – 50 seconds of work)

            4 minute : Rest

0530 only

Warm up: 10 minutes

Strength/Skill

5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th 

x10 Deadlifts

Metcon:   15 Minute AMRAP                       

            5 OHS Squats  (95# / 65#)                   (from the floor for the first OH squat of each round)

            10 Push Ups

            15 Sit-Ups                   (use an ab-mat if available)

Warm up: 10 minutes of clean and jerk prep

Strength/Skill

6 RNFT  (every 3 minutes)     Clean & Jerk (power clean or hang clean)

sets 1 – 5 x 10 reps     (95# / 65#)

set 6 is MAX reps in 1 minute

Metcon

6 Rounds for time:      (time cap at 15 Minutes)         

            10 Toes to Bar

            10 Burpee Box Jumps (step ups)