Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(15)
week 6
back squat- pull chart
3@70%
3@80%
3@90% max reps

Fitcamp
Dice (230)

Metcon (15)
3rds
15 thrusters 95/65
400m run
2 rope climbs/6 strict pull ups

Metcon-comp(15)
3rds
10 muscle ups
10 thrusters 105/75
500m row

Finisher
30 v ups
1 min couch stretch per
1 min shoulder distraction

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
bench or strict press- chart week 5
choose one or two
front squat 5x1 climb
deadlift 5x1 climb

Fitcamp
20 oh walking lunge 35#
30 rope slams
40 kbs 35#
50 cal row or airdyne
40 kbs
30 rope slams
20 oh walking lunge 35#

Metcon(18)
30 box jumps/step ups 24/20
1 rope climb
400m run
20 box jumps/step ups
2 rope climbs
400m run
10 box jumps/step ups
3 rope climbs
400m run

Metcon-comp(18
30 wallballs
30 pull ups
30 cal airdyne
20 wallballs
20 chest to bar
20 cal row
10 wallballs
10 bmu
10 cal airdyne

Finisher
60 rtw
30 t raise
1 min couch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 hip extension

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean work up to a heavy(13)

Metcon
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep burpees in 3 mins

score equals number of burpees

Metcon-comp
otm 10
4 cleans @70% of your one rep max. Increase load throughout if form allows.

then
max rep hspu in 3 mins

score equals number of hspu

Finisher
100 flutter kicks
25 pass through
25 good morning
low back smash

clean high pull+ hang clean + clean (full)
6x(1+1+1)x75%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Power(16) choose one or two
bench/strict press(choose)-chart week 1
front squat 5x3
deadlift 5x1 hvy

Fitcamp
40-20-10-5
cal airdyne/row
dB thrusters
mb sit ups

Metcon(12)
emom 12
even- 12 box jumps/step ups 24/20
odd- 12 thrusters 75/55

Metcon-comp (12)
even- 16 pistol squats
odd- 10 ring dips

Finisher
100 rtw
30 t raise
30 hip rotations

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds

B.
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups

• 5 Thrusters

Start with an empty bar. After 4min, 1min break, add weight 5/10kg and start again. Continue with the same pattern ALAP.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

high hang snatch-3x2 (7)
snatch-work up to hvy(12)

Metcon(15)
5 rds
10 db snatch 45/35
10 box jump overs 24/20
1 rope climb or 1 inverted burpee

Metcon-comp
"Amanda"
9-7-5
musle ups
squat snatch 135/95

Finisher
25 w raise
25 pass through
90 sec l hang/sit

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(16)
choose one or two
box squat 4x4 hvy across
deadlift-3x2 hvy
bench or strict press-3x10 climbing

Metcon(13)
50 squat jumps
30 burpees
10 mutant makers 105/75
30 hrpu
50 squats

Metcon-comp(13)
3rds
500m row
3 legless rope climb
2 deadlift 315/225

Finisher
50 sit ups
stretch and roll

For time:
Row 750m
40 Wb
40 Box jumps
Row 750m
25 Bench presses 60/42kg
25 Front rack walking lunges with 2x24/16kg KB
Row 750m
10 Floor presses with 2x24/16kg KB
10 K2E
Row 750m
1 Muscle-up