Strength: Strict Press 7-7-5-5-3-3 building Metcon: AMRAP 16 35/30 cal AB25 sit ups20 KBS ( mod / light) 15 S.T.O
Skill: 15 min to find heavy Squat snatch Metcon: cap 15 min 75 Squat snatches @40%-50%*top of every minute 4 lateral burpees
Skill: 5 -10 minThe rower and good row form. Cardio Test: 500 m row Rest 5 min 500 m row Metcon: AMRAP 7 burpee box jump overs Ca$h Out: Tabata core coaches choice
Strength: 20 min Bench Press 5 x 5 building cardio test: 50 cal AB Rest 10 min cardio test: 1000 m row Extra credit ca$h out: Max unbroken KBS (pick weight to get at least 50+ )
Strength: 20 min Deadlift 7-7-5-5-3-3 Metcon: cap 20 4RFT9 push ups12 deadlifts @ mod. 15/12 cal row 21 sit ups
Skill: 10 min Being Upside down Then EMOM 8 HSPU/stand Metcon: AMRAP 7 H.S.P.U (asc by 1’s) Jump squats(asc by 2s) rest 2 min AMRAP 7 10 strict press 12/9 cal AB
Skill: The Squat Clean 15 min to build to a heavy single Metcon: cap at 15 min “Jrods Delight” 75 squat cleans @ 50-60%*top of every minute 4 lateral burpees Post wod Mob: foam roll barbel quad smash
Skill: Dubs practice then2 min max dubs Metcon: EOMOM 12 min 1) 35 dubs min 2) 12/9 cal row min 3) 15 goblet sq. Rest 5 min EOMOM 12 min 1 ) 35 dubs min 2) 15 wall balls min 3) 15 KBS (mod)
9:30 AM AMRAP 15 2 pull ups 2 wall balls 2 cal AB asc by 2s rest 6 min AMRAP 15 2 BBJO 1 heavy clean (185/135) asc by 2/1
EMOM 12 1 snatch +1 hang snatch +1 o.h.s*add weight on round 3/6/9 Metcon: 21-15-9hang sn @ (75% of complex) Lateral burpees