 MetCon 1:
3 Rounds: 400 Meter Row 21 Russian Kettlebell Swings (55/35) 12 Pull ups Rest 5:00 MetCon 2: 3 Rounds: 400 Meter Row 21 Russian Kettlebell Swings (55/35) 12 HSPU Strength 20:00 EMOM Odd: UB Wide Grip Strict Pull Ups Even: UB Strict HSPU
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 Strength
20:00 E2MOM 2 Reps each Leg - Bulgarian Split Squat MetCon: For time: 115 pound Shoulder press, 10 reps 115 pound Overhead squat, 15 reps 115 pound Push press, 20 reps 115 pound Front squat, 25 reps 115 pound Push jerk, 30 reps 115 pound Back squat, 35 reps Bonus: 10:00 Cal Row Strength Class: Snatch Pull 3-2-1-2-3 w/ :03 Pause at top Weighted Ring Row 4-4-4-4-4 w/ :03 pause at top and bottom  Metcon:
20:00 AMRAP 35 Cal Row 25m Sled Push (225/155) 15 Push Ups 15:00 Skill Work Work on a weakness 10:00 Mobility – DO IT!  Strength:
3 Rounds E90O90 Back Squat :00 - 1 Rep @ 90% 1:30 - 2 Reps @ 85% 3:00 - 3 Reps @ 80% rest 2:00 5:30 - 1 Rep @ 90% 7:00 - 2 Reps @ 85% 8:30 - 3 Reps @ 80% rest 2:00 11:00 - 1 Rep @ 90% 13:00 - 2 Reps @ 85% 14:30 - 3 Reps @ 80% MetCon: 21-15-9 Back Squat (185/135) Kettlebell Swing (75/55)  Strength 1 :
10:00 EMOM Shoulder press Odd: 2 Reps @ 80% Even: 1 Rep @ 90% Strength 1 : 10:00 EMOM Strict Weighted Pull Ups
MetCon : For time: 30 calorie row 30 burpees, jumping over the barbell 30 hang cleans (135/95) Bonus: 10:00 of midline stabilization work Strength Class: 10:00 EMOM Back Squat 2 reps @ yesterdays FS weight 15:00 Of banded shoulder pre-hab/rehab  Strength:
10:00 EMOM Front Squat 1 Rep @ 90% Metcon: In front of a clock set for 12 minutes: 1 minute of 115-lb. power snatches 1 minute of Plank 2 minutes of 115-lb. power snatches 2 minutes of Plank 3 minutes of 115-lb. power snatches 3 minutes of Plank For every :05 not in plank you must complete 1 burpee at the end of the workout  Strength:
10:00 EMOM Sumo Deadlift Odd: 2 Reps @ 80% Even: 1 Rep @ 90% MetCon : "Scooter" On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 1:1 between each round, and find a 1-rep-max partner deadlift w/ a coach.  MetCon 1:
4 Rounds 21 Burpees 14 HSPU, 7 DB Squat Cleans, 50/35 (15:00 Cap) 2. Row/O-Lift Conditioning 14:00 EMOM Odd: 21/18 Cal Row Even: 1 Power Clean + 1 Hang Squat Clean, Climbing 3. Conditioning 5 Rounds: 6 Bench Press, 225/155 12 Double KB Russian KBS, 75/55 Bonus: 10:00 of midline stabilization work Strength Class: Weighted Ring Dips 3-2-1-2-3 w/ :03 Pause at bottom Weighted Ring Row 4-4-4-4-4 between rounds w/ :03 pause at top  Strength:
10:00 EMOM Snatch 2 Reps @ 5#’s heavier than Lat week Metcon 1: For Time: 30 Deadlifts (185/135) 30 Cal. Row 30 OH Squat (95/65) Rest 5:00 MetCon 2: 30m Sled Push (225/155) 30 Burpees 30 Box Jumps (24/20)  Strength:
10:00 EMOM Jerk Odd: 2 Reps @ 80% Even: 1 Rep @ 90% MetCon: 5 rounds for time of: Run 800 meters (row 1000 if raining) 10 - Bench Presses (205/125) 10 - weighted pull-ups, (45/25) (40:00 Cap) Bonus: 10:00 of midline stabilization work Strength Class: Snatch Pull 3-3-3-3-3 Use straps – Go heavy but maintain form! 15:00 Of banded shoulder pre-hab/rehab |
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