METCON
”FLIGHT SIMULATOR”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UNBROKEN DOUBLE UNDERS
3 MIN MAX DISTANCE ROW
1 MIN REST
3 MIN MAX DISTANCE BIKE
TABATA
HOLLOW BODY HOLD
STRENGTH
BACK SQUAT
6X4@65-75%
METCON
4 ROUNDS
10 BURPEES
20 BOX JUMPS 24/20”
30 LUNGES
35 MIN TEAM AMRAP
3 BMUP’S/6 PLANCH PUSH-UPS/9 JUMPS SQUATS-SWITCH
MAX CALORIE ROW
BALL HOLD AS HEAVY AS POSSIBLE
FOR TIME
10-9-8-7-6-5-4-3-2-1
HANDSTAND PUSH UPS
DIPS
PISTOLS (R+L=1)
SKILL WORK
PULL-UPS
ANY VARIATION
10 MINS
SKILL WORK
PUSH UPS
5X5 WITH BANDS ON KNEES OR TOES/DIVE BOMBERS/OFF PLATE OR BOX/CLAPPING PUSH-UPS/ETC
THE WORKOUT FORMALLY KNOWN AS
”FIGHT GONE BAD” NOW KNOWN AS…. ALTERCATION GONE WRONG?
WE’RE TAKING NAME SUBMISSIONS FOR NEXT YEAR…COMMENT BELOW
3 ROUNDS
1 MIN STATIONS
WALLBALLS 20/14
SUMO DEADLIFT HIGH PULLS 75/55
BOX JUMPS 24/20”
PUSH PRESS 75/55
CALORIE ROW
1 MIN REST BETWEEN ROUNDS
STRENGTH
6X4 BENCH PRESS @ 65-75%
METCON
12 MINUTE ASCENDING LADDER
1-1, 2-2, 3-3, ETC
DB FRONT SQUAT 40/30
PUSH-UPS OFF DB’S
STRENGTH
WORK TO A HEAVY
HANG POWER CLEAN
METCON
8 ROUNDS FOR TIME
2 CLEANS @75-80%
4 DEADLIFTS
6 LATERAL BURPEE OVER BAR
SKILL WORK
3X MAX SET BANDED KICK UPS
3X MAX EFFORT PLANK HOLD
3X MAX SET K2E
2X WALLBALL SIDE TAPS TO FAILURE WITH A PARTNER
METCON
100-80-60-40
DOUBLE UNDERS
50-40-30-20
PULL-UPS
25-20-15-10
BIKE CALORIES
METCON
14 MIN AMRAP
250 METER ROW
50 DOUBLE UNDERS
REST 2 MINS
14 MIN AMRAP
2,4,6,8,10,12, ETC
BIKE CALORIES
BURPEES
STRENGTH
WORK TO A HEAVY SNATCH
(ATHLETE CHOOSES TYPE. POWER/HANG/SQUAT)
METCON
20 MIN AMRAP
2 ROUNDS OF “CINDY”
1 ROUND OF “DT”
SKILL WORK
BATTLE ROPES 3X:30
3X10 BALL OVER SHOULDER AS HEAVY AS POSSIBLE
MAX WEIGHT BOX JUMP
METCON
21-15-9
DEADLIFT @50% POWER CLEAN
FRONT RACK LUNGES
1 MIN TO ADD WEIGHT, DIRECTLY INTO
15-12-9
DEADLIFTS @60% POWER CLEAN
FRONT RACK LUNGES
STRENGTH
BENCH PRESS
5X3 @ 80-85%
METCON
TABATA
CALORIE ROW
REST 1 MIN
TABATA
CROSSOVER V-UPS
REST 1 MIN
TABATA
DB THRUSTERS 50/35
METCON
PARTNER
10 ROUNDS FOR TIME
24 WALLBALLS 20/14
12 BOX JUMPS 24/20”
24 KETTLEBELL SWINGS 53/35
12 BIKE CALORIES
METCON
PARTNERS
32 MINUTE AMRAP
20 CALORIE BIKE
30 BOX STEP UPS 28/24”
40 CALORIE ROW
50 DOUBLE UNDERS
SKILL WORK
3X3 STRICT PULLUPS
3X3 CHIN UPS
3X3 BAR/RING/JUMPING MUSCLE UPS
3X3 KICKUPS/WALL WALKS/KIPPING/STRICT HSPU
METCON
”MARCO”
3 ROUNDS
21 PULLUPS
15 HSPU’S
9 THRUSTERS 135/95
STRENGTH
WORK TO A HEAVY FLOOR PRESS
METCON
16 MINUTE AMRAP
8 CLEANS 115/85
8 LATERAL BARBELL BURPEES
8 PUSH JERKS
8 T2B
METCON
12 MINUTE EMOM
ODD: MAX SITUPS
EVEN: MAX PUSHUPS
REST 2 MINUTES
12 MINUTE EMOM
ODD: MAX SQUATS
EVEN: MAX LUNGES
AFTER PARTY
3 ROUNDS
PARTNER LEG THROWS
STRENGTH
WORK TO A HEAVY BOX SQUAT
METCON
10 MINUTE ASCENDING LADDER
DEVIL’S PRESS 35/25
50 METER SPRINT (1 EACH TIME, NOT ASCENDING)
CROSSFIT OPEN 20.5
SKILL WORK
FOR TIME
40 PULL-UPS
OR
30 C2B
OR
20 BMUP’S
OR
10 RING MUSCLE UPS
METCON
3 ROUNDS FOR TIME
50 DOUBLE UNDERS
40 WALLBALLS 20/14
30 SIT-UPS
20 KBS 53/35
10 BIKE CALS