STRENGTH
DEADLIFT
9X2 @ 75-85%
METCON
3 ROUNDS FOR TIME
12 KB DEADLIFTS 70/62
12 KB SWINGS
STRENGTH
WORK TO A HEAVY 3 REP THRUSTER
METCON
”ARTIE”
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
5 PULL-UPS
10 THRUSTERS 95/65
METCON
AMRAP 15
5 DIPS
5 K2E
5 PISTOLS EACH LEG
REST 5 MINS
4 ROUNDS FOR TIME
15 BURPEES
15 V-UPS
15 JUMP SQUATS
(15 MIN CAP)
STRENGTH
BACK SQUAT
9X2 @ 70-75%
METCON
5 ROUNDS FOR TIME
3 BAR MUSCLE UPS
6 HANDSTAND PUSH UPS
9 T2B
12 PISTOLS (EACH LEG COUNTS)
METCON
1-2-3-4-5-6-7-8-9-10
CLEANS @ 55%
PULL-UPS
DEADLIFTS
STRENGTH
100 HAMMER CURLS
50 SKULL CRUSHERS
50 TRICEP EXTENSIONS
3X MAX SET BANDED KICK UPS
3X MAX SET WB OR DB SIDE TAPS
STRENGTH
BENCH PRESS
9X2 @ 70-80%
METCON
”AIR FORCE”
BEGIN WITH 4 BURPEES EMOM
20 THRUSTERS 95/65
20 SUMO DEADLIFT HIGH PULLS
20 PUSH JERKS
20 20 OVER HEAD SQUATS
20 FRONT SQUATS
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