AMRAP 35
TEAMS OF 3-4
MAX CALORIE BIKE
250/200 METER ROW + 6 DB THRUSTERS 50/35 -SWITCH
MAX BURPEE BOX JUMP OVERS
SKILL
DOUBLE TABATA
SUPERMAN/HOLLOW BODY
METCON
AMRAP 20
5 STRICT PULL-UPS
10 SQUATS
15 SITUPS
20 LUNGES
STRENGTH
WORK TO A HEAVY FRONT SQUAT
METCON
4 ROUNDS FOR TIME
5 POWER SNATCH 105/85 OR 60%
4 OHS
3 FRONT SQUATS
REST 2 MINS
6 MIN AMRAP
5 POWER SNATCH 115/95 OR 65%
4 OHS
3 FRONT SQUATS
TEAMS OF 3-4
32 MIN AMRAP
5 PLATE PUSH-UPS/10 PLATE G2OH/15 PLATE BENCH PRESS 45/25 - SWITCH
MAX CALORIE ROW
BEAR CRAWL BALL PUSH
SKILL
MAX HEIGHT BOX JUMP
MAX WEIGHT DIP
3X MAX TIME L-SIT HOLD
800 METER RUN OR ROW FOR TIME
METCON
12 MIN AMRAP
10 CALORIE BIKE
10 REVERSE LUNGES
METCON
“RUNNING MAN”
5 ROUNDS FOR TIME
400 METER RUN
1 ROUND OF “DT”
THE HERO WORKOUT “DT” IS…
5 ROUNDS
12 DEADLIFTS 155/105
9 HANG POWER CLEANS
6 PUSH JERKS
METCON
:40 SECONDS ON :20 SECONDS OFF FOR 6 MINUTES EACH MOVEMENT
BOX JUMPS 24/20”
SIT-UPS
LUNGES
WALLBALLS
2 MIN REST BETWEEN EACH MOVEMENT
METCON
TEAMS OF 4
8K ROW FOR TIME
10/8 BIKE CALORIES AND 10/8 BURPEES-SWITCH
MAX DOUBLE UNDERS
REST
(40 MIN CAP)
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