METCON
12 Minute Ascending Ladder
1-1, 2-2, 3-3, etc
Turkish Get-Ups 35/25
K2E
STRENGTH
2 Mins Max Reps Bench Press 135/85 or 55%
2 Mins Max Reps Deadlifts 185/155 or 55%
2 Mins Max Reps 50 Meter Farmers Carry 35/25
METCON
TEAMS OF 3
120 V-Ups
150 DB Snatches 50/35
225 Calorie Row
150 DB Snatches
120 V-Ups
METCON
21-15-9-9-15-21
Chest to Bar Pull-ups
Push Ups
Lunges
After Party
5x1 Minute Wall Sit Hold
:30 second rest between
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