Strength
20min to find:
2 rep max back squat
Then
2min AMRAP
Back squats at 70% of 2 rep max
Maintenance/Mobility
10min
Roll
Stretch
Banded distractions
Accessory work
Functional Wednesdays
5 sets
10 dumbells alt bicep curls
Weightlifting
3 sets
5-10 barbell snatch grip press
Gymmastics
3 sets
3 negative handstand push ups (3sec down)
Core
Accumulate 1min of each:
Plank
Side plank (1min per side)
FL1
For time:
Run 5k
*Every 5min, stop and perform 10 push ups
FL2
5 rounds for time:
6 D-ball cleans 100/70
40 feet bear hug D-ball carry (20ft length)
METCON
14min AMRAP
15 cals row or bike
15 toes to bar
15 power snatch 95/65
Lite/beginners
14min AMRAP
15 cals row
15 knee raises
15 kettlebell swings 53/35
Weightlifting W6D1
Power snatch
5×1
Snatch
5×1
Snatch pulls @110% of today’s max
3×2 drops allowed
Back squats
5×1
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of exercises of your choice
Weightlifting
5 sets
3 PVC pipe snatch balance 3 sec pause at bottom
Gymnastics
5 sets
3 negative pull up (3 sec down)
Core
3 sets
Ring L-sit support hold
Warm up 20min
Clean (build up before the clock start for the workout)
Thrusters
Pull ups/C2B pull ups/bar muscle ups
On a 13min running clock
0-5min
Find your max clean (any style)
5-6min rest (1min rest)
7-13min
21 pull ups
15 thrusters 135/95
15 chest to bar pull ups
15 thrusters 135/95
9 bar muscle ups
15 thrusters 135/95
7min cap (up to 13min)
Scaled
On a 13min running clock
0-5min
Find your max clean (any style)
5-6min rest (1min rest)
7-13min
21 pull ups
15 thrusters 95/65
15 pull ups
15 thrusters 95/65
9 pull ups
15 thrusters 95/65
7min cap (up to 13min)
Teams of 2
Strength
12min to find:
10 rep max bench press
3min rest
For time:
50-40-30-20-10
Alternating dumbell snatch 50/35
15 over the box burpees 24/20
*Open standards for the burpees. 2ft up and down. Rx must jump, no step ups. Step down allowed
**Share the work as needed. You must tag your partner to switch
Timecap: 20min
Gymnastics
Skills
Front planche 10min
5 sets
Max ice cream makers
*Use a spotter if needed
Accumulate
1min of false grip hang
1min of ring support
1min handstand hold
*Switch as needed
METCON
For time:
21-15-9
Hand release push ups
Strict knees to elbows
Weightlifting W5D3
Power snatch
5×2
Snatch balance
5×2
Split jerks
5×2
*3sec pause at the catch
Firebreathers
*Benchmark alert*
For time:
“ISABEL”
30 snatch 135/95
“GRACE”
30 clean and jerks 135/95
Then
60 bar facing burpees
*Can anyone do it under 10min?
