Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell
Metcon:- 20 min EMOM 4 rounds
Work for 50 seconds before moving to the next
1 – Ankle Tap Star jumps
2 – Weighted situp with a russian twist
3 – Double or Single sided Thrusters
4 – Mountain Climbers
5 – Rest
Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders
Metcon:-
3 x 3 min AMRAP’s with 2 mins rest
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
Then 6,6,6
Then 9,9,9
Then 12,12,12…..
Strength:-
4 x 5 – 12 Squat (back / front, goblet)
Metcon:-
15 min AMRAP
15 DB / KB Deadlifts
15 Weighted Sit-ups
15 Burpee broad jumps
Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols
Metcon:-
5 rounds
20 Walking Lunge (alternate if can’t walk)
50 Double Unders or 30 ankle tap star jumps
30 Single KB Russian Swings (15 Each arm)
Hero Wod:- DB Tommy Mac
Strength:-
Alternating 10 min EMOM
1 – Sumo Deadlift High pull (can be KB or BB)
2 – Floor Press (BB, DB or KB)
YGIG
20min AMRAP
20 Ski jumps over the DB / KB
10 KB / DB Push Press
5 Manmakers
Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell
Metcon:- 3 rounds
25 KB Swings
25 Ankle Tap exploding star jumps
25 DB OH reverse lunge (single arm, swap every 5)
25 Grasshopers
25 Power Cleans (double if possible)
25 Squat thrusts
25 Push Press (double if possible)
Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders
Metcon:-
12 min EMOM 45 secs on 15 secs off
1 – DB Snatch
2 – Russian twist sit up
3 – Push ups
4 – Burpees
Core
3 rounds
20 straight leg situps
20 dish rocks (scale to hold)
20 arch rocks (scale to hold)
Strength:-
4 x 5 – 12 Squat (back / front, goblet)
Metcon:-
100 Ground to OH DB or KB (or empty barbell)
50 Reverse Goblet lunges
50 Forward Goblet lunges
100 Ground to OH DB or KB (or empty barbell)
Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols
8 min AMRAP
15 DB / KB deadlifts
12 DB / KB Hang Power Clean & Jerk (6 each arm)
9 OH Squat (5 /4 each arm)
Core:-
3 rounds
20 sec side plank + 10 lifts (both sides)
Rest 1 minute