SKILL WORK
15 MINUTES
PULL-UPS/HANDSTAND PUSHUPS OR OTHER GYMNASTICS WORK

METCON
25 MINUTES
ASCENDING LADDER
130 METER RUN
1 BURPEE
1 K2E

RUN REMAINS 1 LONG HALF LAP EACH TIME. BURPESS AND KNEE TO ELBOW INCREASE BY 1 EACH ROUND

STRENGTH

30 DEADLIFTS FOR TIME AT 60%
30 BENCH PRESS FOR TIME AT 60%
3X8 BENT OVER BAR BELL ROWS AT 20-25% DEADLIFT
3X10 EMPTY BAR BELL GOOD MORNINGS
3X10 GHD BACK EXTENSIONS WITH 10LB PLATE
2X12 REVERSE HYPER

METCON

100 WALLBALLS 20/14
EMOTM 5 PLATE SIT-UPS 25/15

METON

“ROAD RASH”

800 METER RUN
50 THUSTERS 45/33
800 METER RUN
50 PULL-UPS
800 METER RUN
50 THRUSTERS

AFTER PARTY
3 MINUTE MAX CALORIE ROW

STENGTH

20 MINUTES TO WORK TO A HEAVY CLEAN

METCON

12 MIN AMRAP
3 POWER CLEANS 155/125 OR 65%
6 PLANCHE PUSH-UPS
9 AIR SQUATS

METCON

Teams
3 Rounds
5 MIN MAX BIKE CALORIES
4 MIN MAX BOX JUMPS 24”/20”
3 MIN DOUBLE UNDERS

METCON

BUY IN:

“JT”
21-15-9
HSPU
RING DIPS
PUSH UPS

BUY OUT:

METCON
10-1
SNATCHES 95/65
T2B
25 DOUBLE UNDERS BETWEEN EACH SET

AFTER PARTY
DOUBLE TABATA
SLAMBALLS
PLANK HOLDS

SKILL WORK
25 MINUTES
MAX HEIGHT BOX JUMP
3X2 MINUTES MAX CALORIE ROW
5X1 MINUTE MAX CALORIES BIKE

METCON
6 ROUNDS OF
4 Bar Muscle Ups or hardest pull-up variation
8 Burpees
16 SIT-UPS

TEAMS
35 MIN AMRAP
MAX BALL OVER BAR
200 METER RUN
MAX FRONT RACK LUNGES 115/75 @50% C&J

STRENGTH
20 MINUTES
WORK TO A HEAVY BACK SQUAT

METCON
12 MINUTE AMRAP
12 KBS 62/44
12 Goblet Squats

STRENGTH

25 MINUTES
WORK TO A HEAVY CLEAN AND JERK

METCON

3 ROUNDS FOR TIME
10 PUSH JERKS 135/95 OR 65%
200 METER RUN

CORE SKILL WORK

2 MINS PARTNER LEG THROWS
3X15 BANDED KICK UPS
3X20 K2E PLANKS
3X1 MINUTE HOLLOW HOLDS
3X10 GHD SIT-UPS

METCON

30-20-10
PULL-UPS
PISTOLS

10-20-30
PUSH-UPS
LUNGES

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