Front Squat
6 Sets of 4 Increasing in weight each set
Metcon
Every 3 Mins x 6
1 Deadlift @ 135/105
2 Hang Cleans
4 Front Rack Lunges
8 T2B
Long 1/2 Lap Sprint (150 meters)
Bench Press
9 Mins to work to 80-85%
EMOM x 9
2 Reps @ 80-85%
Metcon
0-6 Mins
80 Wall Balls 20/14
6-12 Mins
40 Burpees over Ball
12-18 Mins
240 Double Unders
“Kabul 13”
2021 Meter Row
13 Rounds
8 Snatch 115/85
26 Sit-ups
Partner
20 Min AMRAP
30 Bike Calories
30 Ball Over Shoulder AHAP
30 Elevated Ring Rows 20”
30 Ski Calories
After Party
10-9-8-7-6-5-4-3-2-1
Plate Bicep Curls 35/25
Plate Tricep Curls
-non working partner holds plate over head
We are CLOSED! Enjoy the holiday!
METCON
32 MIN AMRAP WITH A PARTNER
20 Cal Bike
20 Burpee To Plate
200 Meter Run
20 DB Box Step Overs 24/20” 40/30lb DB’s
STRENGTH
Pause Back Squats
10x2 @ 65-70%
3 second pause at the bottom
METCON
10-8-6-4-2
Wall Walks
Thrusters 135/95
METCON
15 MIN AMRAP
12 Cal Ski
8 Push-ups
4 Renegade Rows with a Push-Up 35/25
STRENGTH
5x10 SINGLE ARM DB BENCH PRESS
5x15 BANDED TRICEP PULL DOWNS
3x MAX EFFORT OH PLATE RAISES
STRENGTH
Work to A Heavy Snatch
METCON
EVERY 2 MINS X 6
40 Double Unders
3 Snatch @ 75%
AFTER PARTY
1 Mile Run
STRENGTH
Deadlift 5x3 @70-75%
METCON
For Time
45 Sit-Ups
30 Cal Row
15 Power Clean and Jerks 155/105
30 Cal Row
45 Sit-Ups
“Zeus”
3 Rounds
30 Wallballs 20/14
30 Sumo DL High Pulls 75/55
30 Box Jumps 24/20”
30 Push Press
30 Cal Row
30 Push Ups
10 Body Weight Back Squats
Strength
Work to a Heavy 3 Rep Hang Clean
Metcon
Every 3 Mins x 5
6 Hang Cleans @ 60% of 3 Rep Weight
10 PIstols
60 Mountain Climbers
Partner
60 KBS 53/35
20 Ski Cal
50 KBS
25 Ski Cals
40 KBS
30 Ski Cals
30 KBS
35 Ski Cals
20 KBS
40 Ski Cals
10 KBS
50 Ski Cals
5 KBS
60 Ski Cals
Switch: 300 Meter Run
Strength
Work to a Heavy Box Squat
Metcon
4 Rounds
50 Double Unders
30 Plank DB Taps
20 DB Over Head Sit-ups
Strength
3 MIns Max Reps Deadlift @ 60%
Rest 4 Mins
3 Mins Max Reps Bench Press @ 60%
Metcon
20 Min AMRAP
5 Pull-ups
10 Burpees
15/12 Bike Cals
20 Air Squats
Strength
work to a heavy snatch
Metcon
For Time
42 Double DB Deadlifts
21 Hand Stand Push Ups
30 Double DB Deadlifts
15 HSPU
18 Double DB Deadlifts
9 HSPU
Strength
Bench Press 8x2 @ 80%
Metcon
Every MIn on the MIn for 20 Mins
Min 1: 20/15 Cal Row
Min 2: 6 Ring Dips
Min 3: 12 Box Jumps 24/20
Min 4: 6 Strict Pull ups
Strength
3x10 Bent Over KB Rows
3x12 Empty Bar Good Mornings
3x14 Empty Bar Bicep Curls
For Time: 50 Pull-ups (Score is highest number of unbroken reps and finish time)
Metcon
10 Rounds
100 Meter Run
10-1 Thrusters 95/65
Every 2 Mins x 4
4 Jerks 135/105
5 Front Squats
6 Power Cleans
rest 2 mins
Every 2 Mins x 4
10 Plate Push-ups
10 Plate G2OH 45/25
10 OH Plate Lunges
rest 2 mins
Every 2 Mins x 4
2 Bar Muscle Ups
50 Double Unders
Partner
For Time: 5K Ski Erg
Switch: 200 Meter Run, 10 Box Jumps 24/20”, 5 Burpees