15m - Dynamics
5m - Squat Prep
20m to complete:
● 4 Sets of 5 Front Squats + 5 Back Squats, athletes may ascend over sets
*Athletes will perform 5 front squats, rack the bar, and immediately transfer it to their back for 5
back squats.
MetCon - 5RFT:
10 OHS 95/65
10 Deadlifts 95/65
*6m time cap. Light, light, light today.
Mobility - legs & hips!
15m - Dynamics
15m - Jerk Technique
Strength/Skill - Every 90s for 7 sets (9m clock):
● Push Jerk + Split Jerk, from the floor, ascending
MetCon - 8m amrap:
45 double Unders
30 Mountain Climbers
15 kHSPU
15m - Dynamics
4 Rounds:
3m Row for Cals
3m Bike for Cals
*No rest between rounds.
15m - Dynamics
10m - Ring Kipping Drills
16m EMOM:
1- Max set of ring Muscle Ups/CTB/Pull Ups/Ring Rows - not to absolute failure, just a difficult set.
2- 8 Dumbbell Hang Squat Cleans (pick a challenging weight) 50/35 ideally
3- 75 Double Unders (modify number of reps to fit into 45s or less)
4- Row @ moderate intensity for 40s
Mobility - Forearm Stretching & Puppy Dog Pose.
15m - Dynamics
20m - Movement Prep
On a running 16m clock…
4m AMRAP:
5 Hang Power Snatch 135/95
10 WBS 20/14 to 10’
-2m rest-
4m AMRAP:
5 OHS 95/65
10 Box Jump 24”/20”
-2m rest-
4m AMRAP:
6 OH Lunges 95/65 (3/leg)
10 V-Ups
15m - Dynamics
10m - Movement Prep & Build Up
10m AMRAP:
10 Deadlifts 225/155
10 Bar Facing Burpees
10 sHSPU
*Athletes may scale with kHSPU, then DB/KB Strict Presses. Avoid pushups today because of the burpees in the workout.
Mobility - Hamstrings & Hips. Seated Straddle 3m. Saddle 3m.
15m - Dynamics
10m - Ring Kipping Drills
13m AMRAP:
25 WBS 20/14lb to 10’
15 Box Jump Overs 24”/20”
5 Muscle Ups (2:1 Kipping Pull Ups)
15m - Dynamics
10m - HSPU Drills
MetCon - Open 15.4 - 8m AMRAP:
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12/6, 15/6, 18/6, 21/9, 24/9, 27/9…
*This rep scheme is most definitely confusing. Ensure athletes write it down on whiteboards for
their partner.
**We will run 2 heats today to judge each other! Only competitor’s are required to draw their
‘open standard line’ - general membership may just do kipping HSPU if they have them.
15m - Dynamics
Aerobic - 10m Slow Row
-rest as needed-
Anaerobic - 10 Rounds Every 2 Minutes:
● 30s Max Effort Assault Bike Sprint
15m - Dynamics
10m - Power Snatch Cycling
MetCon - FT:
21-18-15-12-9-6-3
Power Snatch 75/55
Bar Facing Burpees
*15m time cap
15m - Dynamics
Strength - 25m to complete:
● 3x12 Back Squat - You may add 5-10lb to last week if you were successful week 4, AND
are very confident they won’t miss any reps!! Same weight for all 3 sets.
● 3x8 sHSPU (add deficit, if able to stay unbroken)
● 3x8 sPull Ups (add load, if able to stay unbroken)
MetCon - 2 Minute Row for Max Distance.
*This is an absolute, all out, max effort sprint. Set the rower monitors to 2m so they stop
counting when they are done.
15m - Dynamics
10m - Kipping TTB Drills
5m - OHS Prep
MetCon - FT:
100 Double Unders (2:1 Singles if capable)
50 OHS 115/75
50 TTB
100 Double Unders
*10m time cap
Mobility - Shoulders! Twisted Cross 1m/side. Doorway Stretch 1m/side. Puppy Dog Pose 2m.
15m - Dynamics
10m - C/J Prep
MetCon - 15m Clock:
0-9:00 AMRAP
15 TTB
10 Deadlifts 115/75
5 Power Snatches 115/75
9-15:00 Establish
1RM C&J
15m - Dynamics
5m - Movement Prep
Strength - 20m to complete:
3x10 Back Squats
3x10 sHSPU
3x10 sPull Ups
*Athletes will add 5-15lbs to their last back squat load (week 2)
MetCon - FT:
20 Box Facing Burpee Box Jumps 24”/20”
20 Burpees
20 Box Jumps 24”/20”
*6m time cap.
15m - Dynamics
10m - Low Ring Muscle Up Drills
Have stronger/higher skill athletes do banded transitions in the low rings. Ring row start for our newer/less advanced athletes.
MetCon - FT:
15-10-5
Ring Muscle Ups
Hang Squat Snatches
*Rx - 135/185/225 for guys and 95/125/155 for ladies. Have athletes start at a manageable weight, and add every round - even if it’s only 5lbs!
**12m time cap
For athletes who are more confident with their pull ups, they can go 2:1 reps! Use jumping pull ups as a scale today instead of ring rows.
10m - Dynamics
10m - HSW Skill Work
Skill - Complete 5 sets of:
20-50’ HSW (modify distance for a consistent unbroken set)
Scale - Wall Running 12-15’ each way. Stay tuned for a video on this later today.
MetCon - 8m amrap:
10 Russian KBS 32kg/24kg
10 WBS 20/14lb to 10’/9’
*Today is all about transitions - encourage athletes to pick weights to go unbroken with, and to try to move right from one movement to the next!
**Competitor’s will use 30/20lb.
15m - Dynamics (include dub skill work)
10m - Barbell Cycling
MetCon - 4 rounds of 3m on/1m off (15m clock):
30 Dubs
5 Power Cleans 135/95
30 Dubs
5 Push Jerks 135/95
Mobility - Hamstrings & Shoulders. Puppy Dog 2m. Seated Fold 2m. Twisted Cross 1m/side
15m - Dynamics
5m - FS Prep
Strength - 20m to complete:
● Front Squats 10-5-5-3-3
MetCon - 8m amrap:
1,2,3,4,5,6,7….
Hang Power Cleans 155
Thrusters 155
Bar Facing Burpees 2:1
15m - Dynamics
FT:
50 Cal Row
50 Push Ups
50 Alt. KB Snatch 32kg/24kg
50 CTB Pull Ups
*15m time cap
15m - Dynamics
10 Rounds:
-5m rest-
10 Rounds:
15m - Dynamics
MetCon - 14m amrap:
7 Ring Muscle Ups
50 WBS 20/14lb to 10’/9’
100 Double Unders
Mobility - Shoulders. Twisted Cross, Puppy Dog Pose, Lax Ball to Shoulders.