Workout:
Single arm KB Press
5 x 5 ea. arm
Keep the weight the same for 5 sets
Warm up finding a heavy set of 5 then start the 5 work sets.

Metcon:
3 Rounds
Run 800
30 V ups
30 Second side planks (30 seconds each side)
30 Hip extensions

Workout:
Every :90 x’s 10
-Triple squat clean (sets 1&2)
-Double squat clean (sets 3,4,5)
_Single squat clean (As Heavy as Fuck
sets 6,7,8,9,10)
Because it says “heavy as fuck” does not mean you have to lift as heavy as fuck. Those words are there for motivation purposes only.
If you would rather work on your technique and range of motion than keep the weight light and work on the movement.
Actually if you need work on your range of motion you definitely should be keeping the weight light enough so you can achieve full range of motion.
Also, if your technique sucks you should probably be keeping the weight light anyways.

Metcon:
Five 3 minute Amraps
3 Power Cleans @135/95
6 Push ups
9 Air Squats
Rest 1 minute between rounds

Workout:
KB Single arm suitcase carry
70/55 or possibly heavier if you can.
Walk to the 100 yard fence and back.
Keeping your midline stable, fight to stay upright and not leaning to one side.
Stop when you start to feel unstable.
You can stop as many times as necessary.

Metcon:
34 min EMOM
1 Min Bike
1 Min Row
1 Min Ski
1 Min Plank
1 Min rest
Shoot for 20/10 cals per exercise. If you don’t reach the 20 cal mark try and repeat the same amount of cals as the first 4 minutes.

Workout:
Front squat
5 x 5
Increasing weight each set.

Metcon:
Bike 30/20 Cals
then:
21-15-9
DB Thruster @50/35
Chest to bar pull up

Workout:
8 Rounds, every :90
1 Power snatch
1 Hang power snatch
2 Overhead squat
Increase weight every 2 rounds

Metcon:
21-15-9-6
Deadlift @225/145
Toes to bar (if subbing with sit ups, double the reps)
*before each round including the start complete 10 single arm DB shoulder press @50/35 (2 rounds each arm)

Workout:
5 Min Amrap
30 Double Unders
10 Hang clean and press @115/85
4 Min rest

Metcon:
15 Min Amrap
400 Run
15 Box Jumps @24/20
7 Devil’s Press @40/25

These are two different workouts. The first one should be attacked aggressively trying to move quickly throughout the whole 5 minutes.
If your double unders suck cause you choose not to become proficient at them by never practicing, I guess just hold your head in shame for around 30 seconds while everyone else who can do them, does them.
If you are having trouble getting them, you do realize you are just jumping over a rope, right?
I don’t think you need to make much of it. It’s really not that big of a deal to get them.
If you don’t have them I think it’s definitely time to face your fears and conquer them.
What do you think?
I know the 5am slackers who avoid them like a kid avoids green vegetables has started a challenge in which they will all have the dreaded double’s by the end of September.
If anyone at 5am didn’t realize this was going on, it is!
So get your shit straight and get this off your list of failures.
Seriously, practice every day for 10 minutes a day and you’ll have them.
Then you’ll feel like a star and never have to hear a word outta me again! I mean about double unders.

Workout:
8 rounds every :90
1 Power clean
2 Front squat
1 Jerk
Build in weight every 2 sets


Metcon:
500 meter row
30 cal bike
1,000 meter ski

-Rest 3 minutes-

500 meter row
30 cal bike
1,000 meter ski
You need to sprint through these sets. Earn your rest!

Workout:
Bench press
5 x 5 with a 3 second pause at the bottom.

Metcon:
10 rounds
20 Double unders
10 Barbell body rows
10 Push ups

Workout:
Run 800
10 Overhead squats 135/95
Run 800
20 Front squats 185/125
Run 800
30 Back squats 225/150

I’m sure not everyone going to be able to do the Rx weight just be sure to use a weight that you actually need to work hard to get the squats done.
Here’s what not not to do, choose your weight by configuration. Just because the barbell and 2 10lb plates equals 35lb doesn’t mean you should only do 35lbs.
Push yourselves to do more weight or the workout will just be running.
On the other side of the coin if your overhead squats suck cause you choose not to work on your mobility, maybe work on your mobility first and then do the weight you can with full range of motion even if it’s an empty barbell.
No half squat bullshit, that’s just gay.

Workout:
A. 6 Min EMOM
1 Power Snatch
2 Overhead squat
(increase each set)

B. 4 Min EMOM
1 Squat snatch
(weight you finished with A- no increase)

Metcon:
21-15-9
Cal Bike
Hang power Snatch @115/75
Ring dip/ bar dip/ or even better, a muscle up first then do your dips