Power Snatch 4x2 E90 Every 90 seconds for 4 rounds perform 2 power snatches at 70% of 1RM snatch. Power Snatch for load: #1: 2 reps @ 70% #2: 2 reps @ 70% #3: 2 reps @ 70% #4: 2 reps @ 70% Snatch 1st Pull + Snatch 4x2 E90 Every 90 seconds for 4 [...]
Invictus Chipper 800m row 800m run 60 KB swings (70/53) 60 wall ball shots (30/20) 40 push-ups (games standard) 40 pull-ups 20 burpees 20 overhead squats (135/95) RX+: (155/105)
10 min AMRAP 5 power cleans (135/95) 5 wall walks RX+: 5 strict HSPU Metcon 4 rounds for weight 50' weighted walking lunges (12/10) ring dips
Tempo Front Squat 4x6 3 seconds down, 3 seconds up. No pause/bounce at bottom or top. Increase weight each set. Tempo KB Bent Over Row 4x8 4x8 (4 per side), 2 seconds up, 2 second pause, 2 seconds down. Lateral Jumps, Deadlifts, Core Every 3 minutes for 5 rounds: 12 lateral jumps over bar 6 [...]
Forty 400 Every 10 minutes, for 40 minutes for times: 400m run 15 burpee box jump-overs (20) 20 alternating single-arm KB snatches (53/35) 400m run - Score is total working time for each round
Shoulder Press 5x3 Shoulder Press for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% Metcon 7RFT 7 push press (115/75) 7 toes-to-bar Metcon 3 rounds 10-12 standing dumbbell tricep extensions Rest 30 seconds 10-12 dumbbell hammer curls [...]
EMOMx10 EMOMx10 Minute 1: 6 deadlifts (60-75%) Minute 2: M.E. push-ups - Record push-ups in comments Metcon 4RFT 25 KB swings (53/35) 50 double-unders Coach's Choice Core
Metcon (No Score) EMOMx6 Minute 1: 4 wall-walks (or 45 seconds of wall-walks) Minute 2: 45 second hollow body hold on pull-up bar Metcon (Partner WOD) In teams of two, partners alternate rounds: 30 minute AMRAP: 10 thrusters (95/65) 10 box jumps (24/20) 400m run
Clean & Jerk 1x1 15 minutes to establish 1RM clean and jerk. Metcon (20/15) calorie row 40 wall ball shots (20/14) 10 bar muscle-ups 100' single-arm overhead DB/KB walking lunges (53/35) 10 bar muscle-ups 40 wall ball shots (20/14) (20/15) calorie row
KB Curls and Good Mornings EMOMx5 5 KB bicep curls (per side) 5 KB good mornings 5th Round 5 rounds for time: 250m row 20 jumping lunges 20 KB snatches (10 per side) (53/35) 1 minute plank