Push Press EOMOMx8x2 Every two minutes complete two push presses. Increase weight each set to find a heavy set of 2. Metcon AMRAPx12 40 double unders 10 ring push-ups 20 kettlebell swings (53/35) Core Work 3 rounds for reps 30 seconds M.E. sit-ups 30 seconds M.E. v-ups 30 seconds M.E. Russian twists 30 second plank [...]

Overhead Pause Squats 5x3 3 second pause at bottom. All reps between 70-75% of 1RM. Metcon AMRAPx5 5 ring dips 10 snatches (95/65) 2 minutes rest before next AMRAP. Fran 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Metcon AMRAPx5 5 push presses (95/65) 10 sit-ups 2 minutes rest before next metcon.

 Back Squat 5-5-3-2-2-2-2 Back Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 75% #3: 3 reps @ 80% #4: 2 reps @ 85% #5: 2 reps @ 90% #6: 2 reps @ 90% #7: 2 reps @ 90%  Metcon 40 wall ball shots (20/14) 20 burpees box jump overs (24″/20″) 30 [...]

 EMOMx12 Every minute on the minute for 12 minutes: Minute 1: M.E. strict HSPU (scale to negatives or box walk arounds) Minute 2: 45 second static ring hold (at top position) Minute 3: 30 second L-hold - Ring hold and L-hold count as 1 rep.    Metcon 5RFT 400m run (rounds 1, 3, 5)/100m lunge (rounds [...]

 Tabata Single-Arm Push Press AHAP - Tabata single-arm KB/DB push presses. Switch arms after 4 rounds. Score is total reps.  EMOMx15 Every minute on the minute for 15 minutes: Minute 1: 6 deadlifts (70%) Minute 2: (16/12) calorie bike/row/ski Minute 3: 4 burpee muscle-ups (ring or bar) Scale to 8 burpee pull-ups.  Tabata Air Squats [...]

 Open 18.5 Complete as many reps as possible in 7 minutes of: •3 thrusters •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar pull-ups •18 thrusters •18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go [...]

Dynamic Warm-up https://www.youtube.com/watch?v=LHuA7YaFMvE&feature=youtu.be Metcon Every 10 minutes, for 40 minutes: 500m row 800m run 50 double-unders If needed, scale distance to maintain a smooth pacing. The idea is to end with a couple of minutes of rest between rounds. Record each individual round's score. Record total working time.

Front Pause Squat 5x3 All reps between 60-70%, 3 second pause Handstand Work Handstand Skill Work-Wall Walks 5x3 - Hand stand hold 5x :30 - HSPU negatives 5x3, 5 second descent - Freestanding handstand hold 5x15 seconds Choose one skill component to complete based on your current skill level or goals Partner Metcon Partner AMRAPx30 [...]

Bench Press 1x2 Bench Press for load: #1: 2 reps  Metcon AMRAPx12 12 deadlifts (225/155) 12 DB/KB push press 12 ring dips Rest 5 minutes before the next metcon.  Metcon AMRAPx8 20 unbroken Russian KB swings (53/35) 12 wall ball shots (20/14) RX+: 20 unbroken Russian KB swings (70/53)  Metcon 4 rounds 8 KB bicep [...]

Back Squat 5-3-1-5-3-1 Metcon 40 calorie row or 30 calorie bike 400m run 10 front squats (155/105) 20 burpee box jump overs (24″/20″) 10 front squats (155/105) Cool Down Stretching Coach’s choice