STRENGTH
6X4 BENCH PRESS AT 65-75%
METCON
6 MIN AMRAP
6 SNATCHES 75/55
6 T2B
REST 3 MINS
6 MIN AMRAP
6 OVER HEAD SQUATS 75/55
6 V-UPS
METCON
“THE HATEFUL EIGHT”
8 ROUNDS
8 BIKE CALORIES
8 BOX JUMPS 24/30”
8 ROWER CALORIES
8 BURPEES
REST 3 MINS
400 METER RUN FOR TIME
“SCOOTER”
35 MINUTES WITH A PARTNER
30 MIN AMRAP
30 DOUBLE UNDERS
15 PULL-UPS
15 PUSH-UPS
100 METER SPRINT
PARTNERS SWITCH AFTER EACH FULL ROUND
THEN
5 MINS TO WORK TO A 1 REP PARTNER DEADLIFT
METCON
CROSSFIT OPEN 20.1
10 ROUNDS FOR TIME
8 GROUND TO OVER HEAD 95/65
10 BAR FACING BURPEES
(15 MIN CAP)
METCON
100 SIT-UPS
1,000 METER ROW
100 SIT-UPS
(12 MIN CAP)
REST 5 MINUTES
METCON
12 MIN AMRAP
10 BIKE CALORIES
5 CLAPPING PUSH-UPS
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