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Fitness

Metcon
A. 2 Sets of:

A1. 6-8/6-8 KB/DB Front rack lateral Squats
A2. ME Ring Push-Ups
A3. ME Pinch-grip Plate hold

Metcon
B. Skill:

Hollow Rock/Candlestick Roll/Inverted Burpee
Pistol

Metcon
C. EMOM 10:

Even: 10 Alternating Pistols(total)
Odd: 3-5 Inverted Burpees

Performance

Skill
Kipping Ring Muscle-Up


Metcon
B. 3 Rounds for time of:

12 Alternating Pistols(total)
6 Hang Power Cleans 60/40kg
3 Ring Muscle-Ups(or 12 C2B Pull-Ups)

7:00min Time Cap

Metcon
C. Finisher:

200m UB SB Carry

Fitness

Metcon
A. 3 Sets of:

A1. 10 Bent over BB Rows
A2. 10 SB Squats
A3. 20m/20m Suitecase carry

Metcon
B. „Angie", for time:

50-40-30-20-10

DUs
Sit-Ups

10:00min Time Cap

Performance

Metcon
A. 3 Sets of:

A1. 10 SB Squats
A2. ME L-Sit(face off with someone in the group)
A3. 10 Bent over BB Rows

Metcon
B. 2 Sets of:

20m Yoke carry

Metcon
C. For time:

21-15-9

BB Front squats 50/35kg
Lateral Burpees over the bar

Fitness

Metcon
AMRAP 30:

200m Run
20m SB Carry @BW
20 Alternating DB Snatches 20/10kg
20 KBS 24/16kg
20 Push-Ups
20 Pull-Ups/RR

Performance

Strength
A. Find todays 3RM Push Press + 3RM Weighted Pull-Up (supinated)


Isabel
For Time: 30 Snatches, 135# / 95#

Fitness

Metcon
Barbara

20 Push Ups
30 Pull Ups
40 Sit Ups
50 Squats

Rest precisely three minutes between each round.

record each round

Fitness

Skill
Warm up on the parallel bars!

Metcon
3 rounds of:

False grip Pull Ups 8x
Front rack sb Squats 8x
ME sb overhead hold

Metcon
Amrap 10

1 Dip
1 Pull Up
5 Burpees

add 1 rep each round

Performance

Metcon
3 rounds for quality of:

16 KB Snatches
16 KB Clean & Jerks
16 alt. KB Thrusters

Metcon
Amrap 5

Burpee Pull Overs

Rest 2 Min

Amrap 3
SB Squats

Rest 2 Min

3x 30 sec Amrap (Rest 1 Min)
AB

Fitness

Skill
Work and warm up on sprinting skills warm up again right before the shuttle (alternate the turning feet in the shuttles)

Metcon
Perform 4 rounds of:

SL KB RDL 6x ea
2 KB front rack carry for 20m
30 sec hollow hold+30 sec arch hold
Tripod rows 6x ea

Metcon
Death by sprints shuttles

10m shuttle
10m shuttle x2
10m shuttle x3
….

Performance

Metcon
3 rounds of:

sup bent over bb rows 10x
L-sit bb press 5x

Find your max in log Clean and Press 2x


Metcon
3 Min Amrap
tire flips

rest 3 Min

3 Min Amrap
tire jumps

Fitness

Metcon
Work for 15 Min:

6 two KB lateral Squats ea
6 db z- presses
4 dragon flys
ME Yoke hold @ 200% of 1RM BS

Metcon
3 rounds for time of:

row 300/200m
25 Push Ups
10 T2B

Performance

Metcon
2 rounds of:

ME Yoke hold @ 200% of 1RM BS

Find your max in the complex:
1 Snatch
1 Power Snatch
2 OHS


Metcon
Isabel

30 Snatches @ 60kg for time

Fitness

Skill
relaxing on the floor in the end of the session - like contracting muscle and relaxing, focus in breathing …

Metcon
2 sets of:
ME -3 dips + ME dip support hold
ME -3 pull ups + ME chin over the bar hold

Find your 5 RM in Sumo stance DL

Perform 3 rounds ME DL hold with the weight from b

Metcon
For time:

100 KB Cleans
20m hoh sled pull
100 SU
100 KB Cleans

Performance

Skill
relaxing on the floor in the end of the session - like contracting muscle and relaxing, focus in breathing …

Metcon
2 sets of:
ME -3 dips + ME dip support hold
ME -3 pull ups + ME chin over the bar hold

Find your 5 RM DL

Perform 3 rounds ME DL hold with the weight from b

Metcon
For time:

100 KB Snatches
30 Kipping Pull Ups
100 DU
100 KB Snatches

Fitness

Metcon
5x10 sb Squats
3 sets of:
one arm reverse sled drag ea 20m
c) 3 sets of:
harnessed sled pull 20m
d) 3 sets of:
prowler sprints 2x20m
e) 2 sets of:
OH Joke carry for 15m

Performance

Metcon
5x10 sb Squats
3 sets of:
one arm reverse sled drag ea 20m
c) 3 sets of:
harnessed sled pull 20m
d) 3 sets of:
prowler sprints 2x20m
e) 2 sets of:
OH Joke carry for 15m

Fitness

Metcon
In teams of 3:
Run 1 Mile
120 Push Ups
120 SB Squats
400m sb carry
120 T2B
Run 1 Mile

Rest 2 Min

3 Min to perform amrap Burpees
score= time + # of Burpees