STENGTH
20 MINS TO FIND A HEAVY POWER CLEAN
METCON
3 ROUNDS FOR TIME
100 DOUBLE UNDERS
10 THRUSTERS 115/95
15 K2E
METON
PARTNERS
COMPLETE 50 MANMAKERS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN
DIRECTLY INTO…
COMPLETE 100 DEVIL’S PRESS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN
SKILL WORK
1 MILE RUN FOR TIME
METCON
8 MIN AMRAP
8 ASSAULT BIKE CALORIES
8 AIR SQUATS
REST 1 MIN
8 MIN AMRAP
8 CALORIE ROW
8 PISTOLS
REST 1 MIN
8 MIN AMRAP
8 LUNGES
8 BURPEES
STRENGTH
3X5 DEADLIFTS AT LIGHT/MODERATE WEIGHT
3X4 DEADLIFTS AT MODERATE WEIGHT
3X3 DEADLIFTS AT MODERATE/HEAVY WEIGHT
METCON
FOR TIME
20 WALLBALLS 20/14
27 DEADLIFTS 135/95
27 PLATE SIT-UPS 35/25
20 WALL BALLS
21 DEADLIFTS
21 PLATE SIT-UPS
20 WALLBALLS
15 DEADLIFTS
15 PLATE SIT-UPS
20 WALL BALLS
9 DEADLIFTS
9 PLATE SIT-UPS
SKILL WORK
20 MINUTES
5X5 SKIN THE CATS
3X1 MIN SHOULDER TAPS
3X1 WALL SQUAT HOLD
METCON
:60, :50, :40, :30, :20, :10 Hang from the Rig
50, 40, 30, 20, 10, 5 Sit-ups
12, 12, 12, 12, 12, 12 Pistols
10, 10, 10, 10, 10, 10 Hand Stand Push Ups
STRENGTH
15 MINS TO FIND A HEAVY HANG SNATCH
METCON
5 ROUNDS FOR TIME
6 C2B
9 T2B
12 SNATCHES 95/65
15/12 ASSAULT BIKE CALORIES
METCON
35 MIN PARTNER AMRAP
600 Meter Run
50 Double Unders
40 Burpees
30 Calorie Row
20 Broad Jumps
10 Bike Calories
METCON
10 MIN EMOTM
EVEN: 10 Bent Over Barbell Rows 95/65
ODD: 10 push-up K2E
REST 2 MINS
10 MIN EMOTM
EVEN: 10 GM’s 95/65
ODD: 10 Dips
AFTER PARTY
Partner Wallball sit-up side taps to failure
METCON
20 MINUTE AMRAP
“Jack”
10 push press 115/85
10 KBS 53/35
10 Box Jumps 24/20
STRENGTH
5 Mins Max Front Squats with Bar from “Jack”
METCON
8 MINUTE AMRAP
8 Elevated Ring Rows
8 Planche Push-ups
2 MIN REST
8 MINUTE AMRAP
8 Crossover V-ups
8 Lateral Plate Jumps
AFTER PARTY
3 Rounds x 1 minute each movement
Hollow Holds
Superman Holds
STRENGTH
15 Mins to Find a One Rep Clean
METCON
“Hell or High Water”
20 Minute AMRAP
200 Meter Incline Row
25 Deadlifts 95/65
20 Power Cleans
15 Thrusters
10 Burpee Over Bar
METCON
Partner
5 Rounds for Time
20 Calories Bike
20 Calories Row
100 Double Unders
200 Meter Run Together
STRENGTH
14 Minutes to find a 2 Rep Back Squat
METCON
5 Rounds
15 KBS 53/35
20 Lunges
Directly into…
5 Rounds
15 Pull-ups
20 Plate Sit-ups 35/25
METCON
32 Min AMRAP
Teams
The switch- 3 Bar Muscle Ups or hardest pull-up variation
6 Burpee DB box Step Overs 35/25 20”/24”
9 DB Goblet Squats 35/25
Max Sled Push
Max Double Unders
STRENGTH
15 MINS TO BUILD TO A HEAVY FLOOR PRESS WITH CHAINS
METCON
Partner “Javorek”
20 Minute AMRAP
6 Deadlifts 115/85 or 60% of push jerk max
6 Sumo Deadlift High Pulls
6 Front Squats
6 Push Jerks
6 Back Squats
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