Skill: 10 min Kipping T2B Skill/Strength: 10 min EOMOM 8min 1) T2B drill/skill Min 2) hollow to super man roll Metcon: EOMOM 12 :40s work :20s rest min 1) T2B min 2) cal AB min 3) wall balls
Strength: 8 min Tabata x 2 hollow rocks stir the pot Plank up/down Rushing twists Cardio test: 500 m row (SPRINT) Rest 5 min 1000 m row (SPRINT) Rest 10 min 1000 m row (SPRINT)
Skill: 10 min Getting comfortable upside down. Skill/Strength: 10 min EOMOM 10 Min 1) Athlete level HSPU/Hold/drill Min 2) Strength/Strict HSPU/barbel press/DB press etc. Metcon: cap 12 min “Diane” 21-15-9 DL HSPU
Strength: 30 min Bench Press5 x 5 building(15 min clock)4 x 3 across(15 min clock) Metcon: cap 10 21-15-9KBS (heavy)Sit upsBox Jumps
“RGB” AMRAP 5 max cal AB rest 3 min AMRAP 12 5 burpees 10 DL 15 h. cl 20 wall balls rest 3 min AMRAP 5 Max cal AB
Skill: 10 min Dubs Metcon: cap 30 min 60 Dubs 40 KBS (light) 30 burpees 50 dubs 30 KBS 20 burpees 40 dubs 20 KBS 10 burpees 30 dubs 10 KBS5 burpees
Skill: 15 min to find heavy clean Metcon: “The Chief is Probably Dead” AMRAP 4 x 4 3 cleans @ 85% 6 push ups9 air squats 12 DL2 min rest
Skill: 15 min Drop Snatch 3×4 empty/light bar Snatch balance 3×3 light Heaving snatch balance 3×2 mod Strength: 15 min EMOM 121 sq. sn + 1 OHS Add weight at mins 3/6/9 Strength: 8 min Tabata core x 2 coaches choice
Skill: 20 to 25 min The kipping pull up E0MOM 10min 1) athlete level drill/ pull up min 2) bent over rows DB/barbel Metcon: EOMOM 12 :40s work :20s rest min 1) pull ups min 2) ABmin 3) Dubs
Strength: 30 min Back Squat5 sets of 5 increasing ( 15 min clock )4 sets of 3 across (15 min clock) Metcon: AMRAP 8 asc by 2’sDB thruster ( 1 DB) Burpee BJO