STRENGTH
WORK TO A HEAVY CLEAN AND JERK
METCON
5 ROUNDS FOR TIME
2 CLEANS @ 70-80%
4 DEADLIFTS
20 LATERAL HOPS OVER BARBELL
METCON
PARTNERS
100 DEVIL’S PRESS 35/25
50 DOUBLE UNDERS + 5 BURPEES-SWITCH
DIRECTLY INTO
100 MANMAKERS 35/25
5 BALL OVER SHOULDER + 15 CROSSOVER V-UPS-SWITCH
STRENGTH
WORK TO A HEAVY
BOX SQUAT OR HEAVY (80% OR ABOVE) 9X1 BACK SQUAT
METCON
18 MIN AMRAP
3-6-9-12-ETC
REVERSE LUNGE
SQUATS
T2B
METCON
BUY IN: 25 BURPEES
”ANNIE”
50-40-30-20-10
DOUBLE UNDES
SITUPS
BUY OUT: 25 CALORIE BIKE
STRENGTH
WORK TO A HEAVY
STRICT PRESS
METCON
4 ROUNDS FOR TIME
5 CLEANS @ 55%
10 PUSH PRESS
25 WALLBALLS 20/14
STRENGTH
WORK TO A HEAVY SUMO DEADLIFT
METCON
30-20-10
PULL-UPS
PLANCE PUSH UPS
BODY WEIGHT DEADLIFTS OR 50-55%
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