Metcon
Tabata :40 on :20 Off
Max Ski Erg Calories
Rest 2 Mins
Tabata :40 on :20 Off
DB Floor Press 40/30
Rest 2 Mins
Tabata :40 on :20 off
Max Burpees
Rest 2 Mins
Tabata :40 on :20 off
Max DB Push Ups
Strength
5 times- 5 Roll Back to 5 Hex Press
5x15 Bent Over Barbell Rows: increase in weight each set
Metcon
Partner
20 Rounds You Go, I Go
5 Strict Chin Ups
10 Front Rack Lunges 95/75
15/12 Calorie Bike
Metcon
30-20-10-10-20-30
DB Snatch 50/35
V-ups
Calorie Row
Strength
Work to a heavy Sumo Deadlift
“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps 24/20”
30 Wall Balls 20/14
Strength
Work to a Heavy Snatch
Metcon
800 Meter Run
100 Double Unders
30/24 Calorie Row
100 Double Unders
30/24 Calorie Ski Erg
800 Meter Run
Strength
8x3 Bench Press @ 70%
Alternating with Super Sets of Bent Over Single DB Rows and 15 Banded Tricep Pull Downs
Metcon
10 MIN AMRAP
200 Meter Run
15 Burpee Box Jump Overs 24/20”
Strength
Accumulate 3 Mins of Handstand Holds or Weighted Plank Hold
work on a gymnastics skill
Metcon
3 Rounds
Short Half Lap KB Farmers Carry 53/35
16 Pistols
8 T2B
After Party
Tabata Bike Calories
EMOM x 10
3 Push Jerks: Build in Weight Each Set
12 MIN AMRAP
21 Straight Leg Med Ball Sit ups 20/14
15 Deadlifts 145/105
9 Hang Power Cleans
Strength
Back Squat 8x3 @70-75%
Metcon
10-9-8-7-6-5-4-3-2-1
Wall Balls 30/20
Strict Pull ups
Strength
6 Sets of 4 Front Squats Increasing in Weight Each Set
Metcon
24-21-18-15-12-9-6-3
Kettlebell Swings 53/35
Burpees
28 Minutes With a Partner
Max Distance Row- Score
Switch- 20 Double Unders, 10 T2B, 5 Handstand Push-ups, 1 Deadlift @ 70-75%
Strength
Work To A Heavy Bear Complex
Metcon
“Artie”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95/65
4 Rounds for Time
300 Meter Ski Erg
20 V-ups
300 Meter Run
Rest 3 Mins
4 Rounds for Time
Building Lap Farmers Carry 35/25
20 Box Jumps 24/20”
Long Half Lap Run
Strength
work to a heavy hang power clean
Metcon
4 Rounds for Time
30 Wallballs 20/14
20/15 Bike Calories
10 Power Cleans 135/95
Strength
10x3 Sumo Deadlifts @ 55-65%
Metcon
10 MIN AMRAP
6 Pistols
6 C2B Pull-ups
rest 3 Mins
10 MIN AMRAP
6 KBS 53/35
12 Alternating V-ups
Metcon
20 Minutes
Death By
Hang Snatch
Burpees
*Hang Snatch increases by 1 Burpees increase by 2
Strength
100 Hammer Curls
50 Skull Crushers
50 Tricep Extensions
100 Banded Pull Aparts
Metcon
5 Rounds
15 Plate Sit-ups 25/15
1 Building Lap w/plate
Strength
Work to a heavy Split Jerk
21-15-9
Bike Calories
Jump Squats
Directly into
21-15-9
Ski Erg Calories
Reverse Lunges
After Party
Tabata
Bottom to Bottom Push-ups
Partner “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
I Go, You Go
non-jumping partner holds a slamball. If Partner trips, 5 Ball over Shoulder
Once Metcon is complete, partners start a max calorie row until 30 mins is reached. 1 partner rows at a time.
3/26/21 HOME WORKOUT
Warm up
5 mins
5 strict press
5 over head squats
10 lunges
6 MIN AMRAP x 3 (w/ rest 22 mins total)
3 Man Makers
6 DB Push Press
9 DB Lunges
Rest 2 mins between AMRAP’s
Pick up where you left off
Score = rounds and reps