Every Minute on the Minute:
Pulling Movement (Kipping, Chest to Bar, Butterfly, Muscle up) – pick a number that makes you work for arounds 20-30 seconds
STRENGTH – Bench Press 3-3-3-3-3
Work up as heavy as possible.
METCON –
8-7-6-5-4-3-2-1
Curtis Ps (One Hang Squat Clean, One Front Rack Lunge Right, One Front Rack Lunge Left, One Push Press) (115/75)
Run 100 meters between rounds.
SKILL – Double Unders
STRENGTH – Back Squat
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
Front Squat
2×5 @ 75%
1×5 @ 80%
METCON –
3 Rounds
20 Kettlebell Swings
30 Abmat Situps
40 Double Unders
SKILL – Handstand Pushups
STRENGTH – Power Cleans 5-5-5-5-5
Work on Touch and Go.
METCON – EMOM for 20 Minutes
0-4 – Handstand Pushups – 6
5-9 – Box Jumps – 8
10-14 – Power Cleans – 10
15-19 – Row (Calories) – 14/12
Scale the number if you need to.
SKILL – Overhead Squat
3 sets for max reps
STRENGTH – Push Jerk 5-5-5-5-5
Increase weight as comfortable. Work up to a heavy 5.
METCON –
3 rounds (3:00 work/1:00 rest)
9 Overhead Squats
6 Burpees over the bar
3 Pull-ups (scale up to chest to bar or muscle ups)
IN TEAMS OF 3
AMRAP in 7 Minutes
7 Pullups
One Partner Completes 7 Thrusters. One Partner holds a plank.
Switch after pull-ups and thrusters are complete.
Rest 3 Minutes
AMRAP in 15 Minutes:
One partner runs 200 meters while remaining partners work together to complete the following (one person working at a time)
25 Hang Cleans
33 Abmat Situps
28 Wall Balls
47 Double Unders
Rest 3 Minutes
AMRAP in 7 Minutes:
1 Bear complex
2 Burpee box Jumps
7 Kettlebell Swings
All partners work. Switch when everyone is done.
