STRENGTH

15 Minutes to work to a heavy 3, 2, 1
Strict Press

METCON

“Jenny” Hero Workout
20 Minute AMRAP
20 OHS 45/33
20 Back Squats 45/33
400 Meter Run

“Rip Tide”

800 meter row

50 pull-ups

600 meter row

25 pull-ups

400 meter row

15 pull-ups

200 meter row

10 pull-ups

100 meter row

5 pull-ups

Strength/Metcon

8-7-6-5-4-3-2-1
Front Squat 185/135 or 65% of front squat max
Back Squat

Nobody ever wrote a song about a small ass….

SKILL/STRENGTH

Rope climbs

L-sit variations

METCON

14 MINUTE ASCENDING LADDER

2-4-6-8-10-etc

sit-ups

pushups

2 bar muscle ups or hardest pull-up variation between each set

TEAM WORKOUT

9 MIN AMRAP

50 METER SLED PUSH RELAY
130 METER KB FARMERS CARRY 44/35 - SWITCH

9 MIN AMRAP

TIRE FLIPS
50 DOUBLE UNDERS- SWITCH

9 MIN AMRAP

MAX BIKE CALORIES AS A TEAM
SWITCH DECIDED BY TEAM

STRENGTH

Build to a heavy push jerk

METCON

21 Power Clean and Jerks 95/65
21 Toe to Bar
200 Meter Run

15 Power Clean and Jerks
15 Toe to Bar
200 Meter Run

9 Power Clean and Jerks
9 Toe to Bar
200 Meter Run

STRENGTH/SKILL

20 Mins of gymnastics based skill work

METCON

Double Tabata

pushups

pull-ups

rest 2 mins

double Tabata

hang

plank-holds

Partner Independence Day Workout

100 Jump Squats
400 Meter Run
100 Kettlebell Swings 70/53
400 Meter Run
100 Sit-ups
400 Meter Run
100 Body Weight Deadlifts
400 Meter Run

Partners split work however they choose
Work cannot begin until both partners are back from the run

Build to a heavy 3 rep thruster

”Fran”
21-15-9
thrusters 95/65
pull-ups

Team 40 Minute AMRAP

5 Hand stand push ups
10 v-ups
25 double unders
(switch)

Max ball over shoulder

Max Calories Assault Bike

STRENGTH

Bench Press

Work to heavy sets of 3 reps, 2 reps, 1 rep

METCON

3 minute AMRAP

20 burpees

Max lungesters with 35/25 Dumbbells

repeat AMRAP until 50 lungesters are complete