STRENGTH
18 MINUTES TO WORK TO A HEAVY BENCH PRESS
METCON
18 MIN AMRAP
3 FRONT SQUATS 185/135 OR 75-85%
6 K2E
9 WALLBALLS 20/14
Partner Metcon
3 Rounds For Time
Each Partner completes 20/15 Assault Bike Calories to Begin Each Round
100 Double Unders
50 Burpees
Directly Into…
3 Rounds for Time
Each Partner completes 25/20 Rower Calories to Begin Each Round
100 Plate Jumps
50 Jump Squats
“Lumber Jack 20”
20 Deadllifts 275/185
20 KBS 70/53
20 OHS 115/75
20 C2B
20 Burpees
20 Box Jumps 24”/20”
20 Cleans
*400 Meter Run Between each movement
SKILL WORK
3x10 hammer curls
3x10 tricep extension
3x10 skull crushers
50 banded pull throughs
50 cossack squats
METCON
EVERY 2 MINS ON THE 2 MIN FOR 16 MINS
8 push ups
10 DB Snatches 50/35
12 box jumps 24”/20”
METCON
”DT”
5 Rounds for time
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
STRENGTH
Build to a heavy 3 rep Sumo Deadlift
METCON
TEAMS
35 Min AMRAP
Buy In
1,000 double unders
500 lunges
500 v-ups
finishing remaining time with max empty sled sprints as a team
STRENGTH
20 Minutes
Build to a heavy snatch balance
METCON
12 MINUTE AMRAP
Short half lap sprint
12 air squats
6 power snatch 95/65
Death By
Shuttle Runs
10 min cap
Rower Calories up by 3/2
10 min cap
Assault Bike Calories up by 3/2
10 mIn Cap
rest 2 mins between
METCON
“ANGIE”
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
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