Strength + Metcon Weightlifting Power Clean, Hang Squat Clean, Squat Clean (1 PC + 1 HSC + 1 SC) Every 90 Seconds for 10 Rounds (15 Min) Clean Complex. 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (from the floor). **Add a bit of weight each round as long as you
Manic Mondays Metcon In 10 mins do: Row, 2022 m then in the remaining time, AMRAP of: 20 Deadlifts 20 Hang Squat Cleans Rest 2 Minutes In 10 mins do: Row, 2022 m then in the remaining time, AMRAP of: 20 Shoulder-to-Overheads 20 Back Squats Rest 2 Minutes THEN 3 rounds for time of: 20
New Year WOD 12/31 (Time) For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365 meter Row Mobility Cash Out Mobility Cash Out:
Strength + MetCon Floor Press (5×5 + ME Push Ups Every :90sec) Metcon (Time) 5 Rounds for Time: 200m Run 5 Hand Stand Push Ups 4 Box Jump Overs 24/20 3 Power Cleans 135/95 2 Push Jerks 1 Front Squat LvL 3: Pike Push Ups – 20/18 – 95/65 LvL 2: Box Inverted Push Ups
Midline Madness Metcon (Time) 3 Rounds: 5 weighted v-ups 45/25 :30sec Lo-Plank 10 Russian Twist Metcon (AMRAP – Rounds and Reps) 15min AMRAP Increasing reps by 2: 2 Toes to Bar 2 Pistols *5 Devils Press after Ea. Round 35/25* LvL 3: Knees to Elbow – Box Assisted LvL 2: Knees to Chest – Rig
