Bench Press 4x8 Bench Press for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps Pendlay Row 4x10 Pendlay Row for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps "Partner Cindy" AMRAP 20 minutes of: • 5 pull-ups • 10 push-ups • 15 squats - Partners [...]
Back Squat 3x3 Back Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% Metcon 21 - 15 - 9 Wall balls (20/14) KB swings (53/35) Directly into: 18 - 12 - 6 Calorie row Burpees over bar Directly into: 12 - 9 - 6 Squat cleans [...]
Metcon 15 minute AMRAP 15 box jump overs (24/20) 12 ring dips 9 power cleans (135/95) Metcon (no measure) 3 rounds 10 strict toes-to-bar 20 good mornings (with barbell) 4 wall-walks into 5 second nose + toes hold
Overhead Squat 3x3 Overhead Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% "Heartbreak Kid" 3RFT: 10 front squats (135/95) 20 pull-ups 50 double unders * Front squats are taken from the floor and not the rack * Rx+: 185/135 and chest to bar pull-ups
EMOMx10 Minute 1: (15/12) calorie row Minute 2: 10 DB snatch (50/35) Metcon 800m run 21 KB swings (70/53) 21 goblet squats (53/35) 400m run 15 KB swings (70/53) 15 goblet squats (53/35) 200m run 9 KB swings (70/53) 9 goblet squats (53/35)
Front Squat 5x5 All reps at 80% of 1RM Metcon 21-15-9 Jerks (135/95) Pull-ups Rx+: C2B Pull-ups
Tempo Chin-ups 6x5 3 sec up, 3 sec hold with chin over bar, 3 sec descent. Weighted if possible, if no weight is used score lbs as "0" Shoulder Press 6x5 Metcon 18 min running clock: 0-6 min: 3 rounds 20 overhead walking lunges (45/25 plate, 10 each leg) 20 push-ups 6-12 min: 3 rounds [...]
Power Clean + Front Squat 15 minutes to find 1RM Metcon 30 deadlifts (225/155) 30 HSPU 30 calorie row 30 pull-ups 30 ring dips 60 wall balls (20/14)
Metcon 4 minute AMRAP: 30 overhead squats (95/65) Max burpees over bar in remaining time Rest 4 minutes 4 minute AMRAP: 20 power cleans & jerk (115/85) Max burpees over bar in remaining time Rest 4 minutes 4 minute AMRAP: 10 power snatches (135/95) Max burpees over bar in remaining time -Score is total number [...]
Power Snatch + OHS 15 minutes to find 1RM power snatch and overhead squat. (Unbroken - do not drop the bar between snatch and ohs). Metcon 400m run 30 hand release push-ups 400m run 40 KB swings (53/35) 400m run 50 sit-ups 400m run 40 box jumps 400m run 30 wall-balls (20/14) 400m run - [...]