STRENGTH

WORK TO A HEAVY HANG CLEAN

METCON

“GRACE”
30 CLEAN AND JERKS 135/95

METCON

7 ROUNDS FOR TIME
:30 AIR SQUATS :30 REST
:15 JUMP SQUATS :45 REST
:30 AIR SQUATS :30 REST

AFTER PARTY
TABATA
HANG

STRENGTH

WORK TO A HEAVY BACK SQUAT

METCON
22 MINUTE AMRAP
TEAMS OF 3

200 METER RUN
BEAR COMPLEX @ 55% C&J
CHEST TO BAR PULL-UPS

STRENGTH

18 MINS TO WORK TO A HEAVY FRONT SQUAT

METCON
EVERY 2 MINUTES FOR 16 MINUTES
10 DB SNATCH 50/35
15 PLATE SIT-UPS
20 GOBLET SQUATS

METCON

15 MIN AMRAP
400 METER RUN
5 STRICT PULL-UPS
10 BALL OVER SHOULDER

3 MIN REST

15 MIN AMRAP
200 METER RUN
5 KIPPING PULL-UPS
10 MEDBALL CLEANS

STRENGTH

30 MINUTES

WORK TO A HEAVY STRICT PRESS

3X15 BANDED KICK UPS
3X15 GHD SITUPS
3X15 HANGING LEG RAISES
3X10 SANDBAG PLANK DRAGS
3X MAX EFFORT WALL PLANK HOLD

METCON

TABATA
HSPU
REST 1 MIN
TABATA
PUSHUPS

METCON

“VICTORIA”
5 ROUNDS FOR TIME
10 THRUSTERS 95/65
14 BOX JUMPS 24/20
12 SDHP
12 BURPEES
27 KBS 53/35

SKILL

3K ROW FOR TIME

METCON
PARTNERS
16 DOUBLE UNDERS
8 BACKWARD BIKE CALORIES
4 BURPEES
PARTERS SWITCH AFTER EACH FULL ROUND

METCON

40 MINUTE AMRAP
TEAMS OF 3
(3) BAR COMPLEX- 1 DEADLIFT, 2 HANG CLEANS, 3 PUSH JERKS 135/95 OR 60-65% C&J
DOUBLE UNDERS
TOE TO BAR

METCON

30 MINUTE AMRAP

3,6,9,12,15…ETC
CALORIE ROW
200 METER RUN
CALORIE BIKE
200 METER RUN

METON

“BELL”

3 ROUNDS FOR TIME
21 DEADLIFTS 185/125
15 PULL-UPS
9 FRONT SQUATS 185/125

STRENGTH

3X10 1 ARM DB STRICT PRESS
3X10 1 ARM BENT OVER DB ROWS
3X8 BULGARIAN SPLIT SQUATS
3X15 STRAIGHT ARM PLATE RAISES

STRENGTH
25 MINS TO WORK TO A HEAVY SNATCH

METCON

15-10-5
HANG SNATCH @65%
BURPEES
LATERAL BAR HOPS

75 Ring Rows

6 Rounds For Time
10 Pistols
10 Cross-Over V-Ups
10 Bench Dips

75 Hand Release Push-Ups

PARTNER WORKOUT
100 RING ROWS
100 SQUATS
100 KETTLEBELL SWINGS 53/44
100 PLATE SIT-UPS 25/15
100 KETTLEBELL DEADLIFTS 53/44
100 BENCH DIPS
100 BIKE CALORIES

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: