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Fitness

Metcon
A. 2 Sets of:

HOH Sled Pull

Metcon
B. 2 Sets of:

15m Yoke Carry

Metcon
C. 2 Sets of:

Reverse Sled Drag

Metcon
D. 2 Sets of:

Harnessed Sled Pull

Metcon
E. 2 Sets of:

Prowler Sprint

Metcon
F. Finisher:

200m UB SB Carry AHAP - Yes, every damn week because its the best for your posterior chain and your soul.

Performance

Metcon
A. 2 Sets of:

HOH Sled Pull

Metcon
B. 2 Sets of:

15m Yoke Carry

Metcon
C. 2 Sets of:

Reverse Sled Drag

Metcon
D. 2 Sets of:

Harnessed Sled Pull

Metcon
E. 2 Sets of:

Prowler Sprint

Metcon
F. Finisher:

200m UB SB Carry AHAP - Yes, every damn week because its the best for your posterior chain and your soul.

Fitness

Metcon
A. 3 Sets of:

A1. 3-5 FROM Strict HSPU(progressions)
A2. 5 SB Squats AHAP
A3. 10 V-Ups

Metcon
B. For time:

800m Run
15 Manmakers 2x20/10kg DBs
400m Run
10 Manmakers 2x20/10kg DBs
200m Run
5 Manmakers 2x20/10kg DBs

Time Cap: 15:00min

Performance

Metcon
AMRAP 20:

400m Run
40 DB Thrusters 2x20/10kg
400m Run backwards
40 DB Squat Cleans 2x20/10kg

Fitness

Metcon
Teams of 3(A,B and C), for time:

27 - 21 - 15 - 9

Row for calories
Thrusters 40/30kg
Burpees

(A does 27cal Row while B does 27 Thrusters while C does 27 Burpees, once all finished rotate till every one has done all 3 exercises for 27 reps. After that start all over with 21 reps and so on.)

Fitness

Metcon
A. 3 Sets of:

A1. 5 BB Deficit Stiff Leg DL
A2. 5/5 Plank Rotations

Metcon
B. 5 Rounds for time of:

12 Double KBS 2x24/16kg
9 Double KB Hang Cleans 2x24/16kg
6 Double KB Jerks 2x24/16kg

Time Cap: 15:00min

Performance

Metcon
A. 3 Sets of:

A1. 8-10 Weighted Push-Ups
A2. 10 Alternating Pistols(total)
A3. 10 Strict TTB

Metcon
B. SB „D.T.", 5 Rounds for time of:

12 SB DL
9 SB Clean
6 SB Shoulder-to-overhead

Fitness

Metcon
A. 10 Sets of:

A1. 10 SB Squats AHAP
A2. :30s Noes & Toes HS hold

Metcon
B. For time:

20 Pull-Ups/Jumping Pull-Ups
20 Burpee Box Jumps
20m Farmers Carry
15 Pull-Ups/Jumping Pull-Ups
15 Burpee Box Jumps
20m Farmers Carry
10 Pull-Ups/Jumping Pull-Ups
10 Burpee Box Jumps
20m Farmers Carry

Time Cap: 15:00min

Performance

Metcon
A. 10 Sets of:

10 SB Squats

Metcon
B. For time:

20 Pull-Ups
20 Burpee Box Jumps
20m Handstand Walk
15 Pull-Ups
15 Burpee Box Jumps
20m Handstand Walk
10 Pull-Ups
10 Burpee Box Jumps
20m Handstand Walk

Time Cap: 20:00min

Fitness

Metcon
A. 3 Sets of:

:30s Ring/Parallel Bars support hold
:30s Ring False Grip hang

Metcon
B. 3-5 Sets of:

B1. 3-5 False Grip Chin-Ups @31X1
B2. 3-5 Ring/Parallel Bars Dips @31X1

Metcon
C. 3 Sets of:

15 Ring MU Transitions

Metcon
D. 3 Sets of:

20cal AB(no Rower) AFAP

Metcon
E. 3 Sets of:

20m Prowler Sprint AFAP

Performance

Metcon
„Amanda", for time:

9-7-5

Ring Muscle-Up
Squat Snatch 60/40kg

Time Cap: 11:00min

Fitness

Metcon
A. 3 Sets of:

A1. 10 DB Rows in Hinge position
A2. Accumulate :30s L-Hang

Metcon
B. For time:

50 WBS 10/6kg
200m Run
40 WBS
200m Run
30 WBS
200m Run
10 WBS

Time Cap: 15:00min

Performance

Metcon
A. 3 Sets of:

A1. 5 paused Front Squats
A2. ME wide grip Pull-Ups(supinated, strict)
A3. Accumulate :30s L-Sit

Metcon
B. For time:

400m Run
„Karen"(150 WBS 10/6kg)
400m Run

Time Cap: 15:00min

Fitness

Metcon
A. 2 Sets of:

A1. I/Y/Ts 10/10/10
A2. 8-12 Lat Pull-Downs
A3. Shoulder Opener 5/5/5/5

Metcon

B. 3 Sets of:

HOH Sled Pull

Metcon
C. 3 Sets of:

Yoke Carry

Metcon
D. 3 Sets of:

OA Reverse Sled Drag

Metcon
E. Finisher:

200m UB SB Carry

Performance

Metcon
A. 3 Sets of:

A1. 10 Bent over BB Rows
A2. 10 BB Roll outs

Metcon
B. 3 Sets of:

15m Yoke Carry

Metcon
C. AMRAP 7 with Farmers handle:

7 OA Deadlifts
20m Suite Case Carry

Metcon
D. Finisher:

200m UB SB Carry

Fitness

Metcon
10 Rounds for time of:

10 OA KBS L 24/16kg
10 OA KBS R 24/16kg
10 TTB

Fitness

Metcon
A. 3 Sets of:

HOH Sled Pull

Metcon
B. 3 Sets of:

Reverse Sled Drag

Metcon
C. 3 Sets of:

Harnessed Sled Pull


Metcon
D. In teams of 2-5, as a relay, 5 sets each:

15m Prowler Sprint

Performance

Metcon
A. Find your 2RM of:

OA BB Press

Metcon
B. Find your 2RM of:

OA BB Snatch

Metcon
C. Find your 2RM of:

OA BB OHS

Metcon
D. 2 Sets of:

OH Yoke carry

Metcon
E. AMRAP 7:

10 SB Squats + 20m SB Carry