EMOMx12 Minute 1: M.E. muscle-ups in 45 seconds (modification: low ring muscle-up progression x 3-4 reps or negative dips) Minute 2: M.E. handstand walk (modification: 1 box walk-around or nose and toes holds for 30 seconds) Minute 3: M.E. alternating pistols (if you’re proficient, add weight with a kettlebell) EMOMx18 Minute 1: 200/150m row Minute [...]
Back Squat 4x5 4xME Chin-ups Superset with back squats Metcon 2 rounds for time(s): 500m row 30 wall ball shots (20/14) 15 toes-to-bar 10 clean and jerks (135/95) - Rest 4 minutes between rounds - Record time for each round Suitcase EMOM EMOMx6 5 suitcase deadlifts (AHAP) 50' suitcase walk (alternate side each round) - [...]
Turkish Get-ups 3x4 (2 each arm) AHAP Partner WOD 7RFT, teams of 2: 7 pull-ups 7 box jumps (24/20) 7 G2OH (135/95) One partner will complete a full round before the next begins. Repeat until both partners have completed seven rounds.
Run 1 mile Snatch 1x1 15 minutes to establish 1RM snatch. Metcon After full recovery, take 75% of that weight to perform: 12-9-6 Snatch (power or full) 24-18-12 Push-ups RX+ = ring push-ups
Bench Press 80% x 3 85% x 3 90% x 1 90% x 1 93% x 1 93% x 1 80% x ME* * Only go to failure if someone can spot you. Aim for 3+ reps at 80% - Record weight in comments/notes - Score is number of reps on ME set Metcon (AMRAPs) [...]
Shoulder Press 4x3 All reps should be between 70-75% of 1RM Floor Wipers 4x16 floor wipers - Superset with shoulder press Box Jump Challenge - Part A Every minute, on the minute, for 15 minutes: Minute 1: 3 burpee box jump (20″) 6 wall ball shots (20/14) Minute 2: 3 burpee box jump 6 strict [...]
E90 - Power Clean Every 90 seconds for 10 rounds, complete 2 power cleans. Increase weight each set. Example below: - Sets 1-2: 60-65% of 1RM power clean - Sets 3-4: 70-75% - Sets 5-6: 80-85% - Sets 7-10: 90+% Record heaviest completed weight to score. Elizabeth 21-15-9 reps for time of: • Clean 135/95# [...]
Front Rack Reverse Lunges 4x10 Increasing weight each set. Weighted Pull-ups 4x8 Superset with front rack reverse lunges Metcon EMOMx10 5 thrusters (115/75) 5 burpees - Rest 4 minutes before next metcon - Perfect score is 100 reps Metcon EMOMx6 5 suitcase deadlifts 50' suitcase walk (alternate side each round) - Score is weight of barbell [...]
Running DT 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run One round of DT: 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105)
EMOMx6 EMOTM for 6 minutes: 0-3: 2 Snatches @ 70% 3-6: 2 Clean & Jerks @ 70% Metcon 20 minute AMRAP: 50 wall ball shots (20/14) 50 double unders 40 box jumps (24/20) 40 toes-to-bar 30 chest-to-bar pull-ups 30 burpees 20 power cleans (135/95) 20 jerks (push or split) 10 power snatches 10 ring muscle-ups