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

Snatch E90x10 Full snatch. Increasing weight each round. Record heaviest successful lift. Snatch for load: EMOMx10 Minute 1: 20 DU + 10 push-ups Minute 2: 2 rope climbs *RX+ = 2 legless rope climbs  Metcon EMOMx10 Minute 1: 5 hang snatches Minute 2: 6 bar muscle-ups or scale to 12 pull-ups Pick a weight for [...]

 Open 18.4 •21 deadlifts (weight 1) •21 handstand push-ups •15 deadlifts (weight 1) •15 handstand push-ups •9 deadlifts (weight 1) •9 handstand push-ups •21 deadlifts (weight 2) •50-ft. handstand walk •15 deadlifts (weight 2) •50-ft. handstand walk •9 deadlifts (weight 2) •50-ft. handstand walk Time cap: 9 minutes Rx: Men deadlift 225 lb. then 315 [...]

Metcon EMOMx12 Minute 1: wall-walks Minute 2: 30 second L-sit hold (accumulate the time if you cannot sustain the hold) Minute 3: 4-6 ring muscle-ups/ring pull-ups/supine pull-ups Minute 4: reverse snow angels Metcon 1000m row 50 KB snatches (53/35) 30 toes-to-bar

 Overhead Squat 5x3 3 sec pause at the bottom of each rep Double unders practice 5 minutes double under practice. https://www.youtube.com/watch?v=9FLc4h5mhrk  Annie 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups 5 minutes rest Rest 5 minutes before beginning Isabel. One running clock for both WODs. 20 minute cap to complete both WODs.  Isabel 30 [...]

Warm-up Metcon 3 rounds 20 death marches 10 stiff leg deadlifts (light KB or barbell) 8 supine grip bent-over barbell rows EMOMx30 Every minute on the minute, for 30 minutes (6 sets of each): Minute 1: 200m run (1 rep) Minute 2: 20 wall ball shots (20/14) Minute 3: 20 push-Ups Minute 4: 20 alternating [...]

Coach’s Choice Core Get dem abs ready Deadlift 1x1 15 to find 1RM Metcon 5RFT 24 KB swings (53/35) 12 alternating reverse lunges in goblet hold 12 box jumps (24/20)