METCON

27-21-18-15-12-9-6-3
Ab Mat Sit-ups
200 Meter Run
Air Squats
200 Meter Run

STRENGTH

12 MINS TO BUILD TO A HEAVY 5 REP DEADLIFT

METCON

5 ROUNDS FOR TIME
50 Double Unders
20 Kettlebell Swings 53/35
15 Burpees

METCON

“DG”
10 MINUTE AMRAP
8 T2B
8 DB Thrusters 35/25
12 DB Walking Lunges

SKILL/STRENGTH

2 MINS MAX PULL-UPS
1 MIN REST
2 MINS MAX DIPS
1 MIN REST
2 MINS MAX SQUATS

METCON

30 MINUTE AMRAP
TEAMS OF 3-4
Assault Bike Max Calories
Rower Max Calories
Run 230 Meters-Switch

Every other round the switch is 20 Box Jumps 24”/20”

STRENGTH

15 Minutes

5X5 Front Squats
increase in weight each set

METCON

10-1 DECENDING LADDER
Devil’s Press 35/25
25 Double Unders after each set

METCON

32 MINUTE PARTNER AMRAP

40 Squats
20 Hand Stand Push Ups
2 Rope Climbs (1 Each)
40 Pull Ups
20 Pistols
200 Meter Run together

METCON

“GIRLFRIENDS”

5 Rounds
6 Power Clean and Jerks 135/95
30 WallBalls 20/14
50 Double Unders
50 Situps
(double unders and situps decrease each round to 40-30-20-10)
This workout is a combination of “Grace” “Karen” and “Annie” and is our benchmark workout for this week.

STRENGTH

WORK TO A HEAVY COMPLEX

Deadlift/Hang Clean/Push Press

METCON

15 Minute AMRAP

2 Manmakers 40/30
4 Front Rack Lunges
6 Box Step Ups

METCON

4 ROUNDS FOR TIME
100 Plate Jumps
20 Plate Push Ups
10 Bike Calories

SKILL/STRENGTH

1,000 Meter Row For Time
3 Minute Plank Hold

METCON

4 ROUNDS FOR TIME

50 Double Unders
800 Meter Run
10 Bike Calories

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