STRENGTH
WORK TO A HEAVY OVER HEAD SQUAT
METCON
EVERY 4 MINUTES X 5
2X 1 SNATCH/2 HANG SNATCH/3 OVER HEAD SQUATS @60%
12 PULL-UPS
24 REVERSE LUNGES
SKILL WORK
3X15 BENT OVER BARBELL ROWS @ 25% DEADLIFT
3X MAX EFFORT KETTLE BELL SHRUGS
50 BANDED PULL THROUGHS
50 KETTLE BELL SQUAT ROCKERS
3X10 BULGARIAN SPLIT SQUATS
METCON
16 MINUTE AMRAP
ASCENDING LADDER
3, 6, 9, 12, ETC KETTLE BELL SWINGS 62/44
100 METER ROW
METCON
TEAMS OF 3-4
BUY IN: 120 MEDBALL CLEANS
12 MILE BIKE-TIME
12 PLATE SIT-UPS/10 PLATE G2OH/8 PUSH-UPS OFF PLATE-SWITCH
DOUBLE UNDERS-REPS
STRENGTH
WORK TO A HEAVY DEADLIFT
METCON
”DONNY”
21-15-9-9-15-21
DEADLIFTS 225/155
BURPEES
METCON
15-10-8-6-4-2
BENCH PRESS @55%
CHEST TO BAR PULL-UPS
5 MIN REST
15-10-8-6-4-2
DEADLIFT @55%
BIKE CALORIES
STRENGTH
WORK TO A HEAVY RACK JERK
METCON
15 MIN AMRAP
3X 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS 115/75
15 T2B
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