METCON
TEAMS OF 4-5
COMPLETE 6 MILE BIKE
COMPLETE 3K ROW
MAX BALL OVER BAR
(2) 3 POWER SNATCH/3 SNATCH GRIP DL/3 HANG SNATCH @ 60%-SWITCH
METCON
EVERY 3 MINS FOR 12 MINS (4 ROUNDS)
11 BURPEES
10/8 CALORIE BIKE
REST 2 MINS
EVERY 3 MINS FOR 12 MINS
11 CALORIE ROW
10 REVERSE LUNGESTERS
REST 2 MINS
EVERY 3 MINS FOR 12 MINS
11 BOX JUMPS 24/20”
10 ROCK TO ROLLS
STRENGTH
WORK TO A HEAVY POWER CLEAN
METCON
3 ROUNDS FOR TIME
250 METER ROW
10 T2B
15 BOX JUMPS 24/20”
20 LUNGES (EACH LEG COUNTS)
METCON
TABATA
KBS 53/35
REST 2 MINS
TABATA
GOBLET SQUATS
REST 2 MINS
TABATA
WALLBALLS 20/14
REST 2 MINS
TABATA
SLAMBALLS
SKILL
2 MIN MAX SITUPS
:30 REST
2 MIN MAX V-UPS
:30 REST
2 MINS MAX CROSSOVER V-UPS
STRENGTH
8X3 DEADLIFTS @ 60%
METCON
1-1,2-2,3-3,4-4, ETC
HANG CLEANS @60%
PISTOLS (EACH LEG COUNTS)
METCON
TEAMS OF 3
BUY IN: 10 MIN BIKE RELAY
DIRECTLY INTO
25 MINS
MAX CALORIE ROW
5 BURPEES/50 DOUBLE UNDERS-SWITCH
REST
SKILL WORK
”GOAT WORK”
15 MINS TO WORK ON PULL-UPS/HAND STAND PUSH-UPS
MAY INCORPORATE DB 0R BAND WORK FOR STRENGTH
METCON
“CINDY”
20 MIN AMRAP
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
STRENGTH
10X3 DEADLIFTS @50%
(USE CHAINS OR DEFICIT)
METCON
EVERY 2 MINS FOR 20 MINS
2 BEAR COMPLEX AT 50-55% OF CLEAN AND JERK
6 BURPEES
METCON
PARTNER YOU GO I GO
16 MIN AMRAP
16 DOUBLE UNDERS
8 BOX JUMPS 24/20”
REST 2 MINS
16 MIN AMRAP
8 KETTLEBELL SWINGS 62/44
8 GOBLET SQUAT STEP UPS 20/24”
STRENGTH
WORK TO A HEAVY BACK SQUAT
METCON
5 ROUNDS FOR TIME
20 EMPTY BAR BACKSQUATS 45/33
20 EMPTY BAR BACK RACK LUNGES
“KAREN”
150 WALLBALLS 20/14
”RANDY”
75 POWER SNATCHES 75/55
3 MINS MAX BENCH PRESS @50%
3,500 METER BIKE
9 MINS CAP
2 MIN REST
2,500 METER ROW
9 MIN CAP
2 MIN REST
9 MIN AMRAP
4 PUSH UPS
8 SQUATS
10 PULL UPS
2 MIN REST
9 MIN AMRAP
4 K2E PUSHUPS
8 JUMP SQUATS
10 T2B
STRENGTH
BENCH PRESS
6X3 70-75%
METCON
15-12-10-8-6-4-2
PULL-UPS
DEADLIFTS @50-55%
PUSHUPS
STRENGTH
WORK TO A HEAVY THRUSTER
METCON
”HOTEL HELL”
100 DB HANG SQUAT CLEAN THRUSTERS 35/25
*EMOM COMPLETE 5 BURPEES
CLOSED FOR NEW YEARS DAY
MORNING CLASSES ONLY
5;30, 6:30, 7:30, 8:30, AND 9:30AM
METCON
TEAMS OF 3
30 MIN AMRAP
6 HSPU, 9 SQUAT CLEANS 135/95, 12 V-UPS-SWITCH
MAX CALORIE ROW
METCON
10 MIN AMRAP
25 DOUBLE UNDERS
10 BURPEES
REST 1 MIN
10 MIN AMRAP
10/8 CALORIE BIKE
10 BURPEES
REST 1 MIN
10 MIN AMRAP
10 BOX JUMPS 24/20”
10 BURPEES
STRENGTH
WORK TO A HEAVY FRONT SQUAT
METCON
10-9-8-7-6-5-4-3-2-1
FRONT SQUAT 115/95 OR 60%
10-20-30-40-50-60-70-80-90-100
DOUBLE UNDERS
METCON
5 ROUNDS FOR TIME
10/8 BIKE CALORIES
10 DB SNATCHES 50/35
10/8 CALORIE ROW
10 DB PUSHUPS
REST 5 MINS
5 ROUNDS FOR TIME
5 WALLBALL CLEAN AND SPLIT JERKS 30/20
10 WALLBALLS
5 WALLBALL BURPEES TO OVER HEAD
10 SLAMBALLS
CLOSED FOR CHRISTMAS