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Fitness

Metcon
A. 3 Sets of:

A1. 6-8 RDLs
A2. 5/5 OA DB Push press(Build up to a 5RM)

Metcon
B. 5 Rounds for time of:

5 L-Sit Pull-ups
10 DB Snatches 20/10kg(total)
15 KBS 24/16kg

Performance

Metcon
A. Build up to a technical max of the following complex:

1 Power Snatch + 2 Hang Power Snatches + 3 OHS

Metcon
B. 3 Rounds for time of:

50 DUs
10 Muscle Snatches 40/30kg

Fitness

Metcon
A. 2 Sets of:

20m OH Yoke carry

Aim for 100% of your 1RM C&J

Metcon
B. 2 Sets of:

20m/20m OA Reverse Sled drag L+R


Metcon
C. 2 Sets of:

20m Harnessed Sled pull

Metcon
D. 2 Sets of:

20m Prowler push

Metcon
E. AHAP:

200m SB carry

Performance

Metcon
A. 2 Sets of:

20m Prowler push

Metcon
B. 2 Sets of:

20m Harnessed Sled pull

Metcon
C. 2 Sets of:

20m/20m OA Reverse Sled drag L+R

Metcon
D. 2 Sets of:

20m OH Yoke carry

Aim for 100% of your 1RM C&J

Metcon
E. AHAP:

200m SB carry

Fitness

Metcon
A.
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

Metcon
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Fitness

Metcon
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
1:00 ME Row
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 1:00, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 1:00 – and so on for 30 minutes.

Fitness

Metcon
A. Every 2 minutes, for 12 minutes:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Metcon
B. AMRAP 3 Sandbag Squats


Metcon
Then, complete 2 rounds for time of the following:
30 Box Jumps (24/20)
15 Kettlebell Swings
10 Burpees

Fitness

Metcon
A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Metcon
B. Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Push Ups

Fitness

Metcon
Two sets of:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 5-RM
Rest as needed

Metcon
Two sets for max weight of:
200-Foot Rope Pulls
(this should be a rear delt killer; pull as fast as possible)
Rest 2-3 minutes

Metcon
One set for max reps:
Sandbag Front Squats

Metcon
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Fitness

Metcon
A. Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell/Sandbag Bench Press x 8 reps @ 2011
Rest 60 seconds

Metcon
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
Sprint 20-20m

Fitness

Metcon
A. 3RM Bench Press

Metcon
B.
EMOM for 4:00
AB/Rower 30s/15s/60s/Rest

EMOM for 4:00
Sandbag Squats 30s/15s/60s/Rest

EMOM for 4:00
Burpee Box Jumps 30s/15s/60s/Rest

EMOM for 4:00
Wallball Shots 30s/15s/60s/Rest

Fitness

Skill
Jackie's Evil Cousin-Janiqua

Metcon
For time:
3000 meter row buy in then.... SB/MB/Plate Thrusters X 100 Strict Pull Ups X 50 OR Ring Rows X 150
200 Double Unders or 500 Singles

Metcon
*Have people start on the rower or Double Unders as the buy in
*Can do any exercise in any order however must complete all portion of the exercises then move on