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Fitness

Metcon
EMOM 15 Min

6/6 KB Clean and Press
5-8 Rope Pull Ups
15-30 sec heavy sandbag hold

Metcon
4 rounds of:
AB for 15/10 cal
15 plank to Push Up

rest 2 min after each round

Performance

Metcon
Work on your deficit DL for 10 Min

EMOM for 12 Min

3-5 skin the cat
3-5 Strict bb press
5 db rows ea

Metcon
2 rounds ME sandbag hold @bw




30 Man Makers for time

Fitness

Strength
4 rounds of:

6-8 2 KB front Squats
20m bear crawl (backwards)
6-8 feet raised ring rows

Metcon
4 rounds:

3 Wall climbs with 5 sec pause on the wall
20 Burpees
30 Reverse Lunges

Performance

Skill
Work on your row tech for 15 Min
paused rows
Sprint start
row for rates of strokes (16,18,20,…30)

Metcon
3 rounds of:

row 500m
10 Sandbag Squats
40m Farmers Carry

rest 1 Min after each round

Fitness

Strength
EMOM 12 Min
6/6 one arm KB Snatches
30 sec HS hold
5/5 one arm db row

EMOM 12 Min
3 (legless) rope climbs
15m heavy Farmer carry
20 KBS

Metcon
12 Min ME:
Row for meters (try to stay to a constant pace)

Performance

Strength
EMOM for 12 Min:

6-10 strict sup Pull Ups
ME Sandbag carry for 20 sec
4/4 SL RDL

Metcon
A) Work up to a 5 RM Power Snatch

B) EMOM for 12 Min

3 Power Snatches with the weight of A. Every time you deviate from perfect foot work and lockout perform 10 Burpees - after the EMOM

Fitness

Metcon
"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Fitness

Metcon
In teams of 3:
row 200 cal
60 strict HSPU
100m HS walk
200 sb Squats
200 Russian twists

Fitness

Strength
5 rounds of:

BB Front Squats 5x
10strict T2B
BB Hip bridges 5x

Strength
2 rounds:

30 m farmer carry AHAP - turn at 15m mark
6-8 SB Presses

Metcon
A and B head to head

2 rounds of:
A ME strict Pull Ups
B ME strict Pull Ups

1 round of:
ME Burpees for 90sec

3 rounds of:
15 sec ME AB for cal

Fitness

Strength
4 rounds of:

5 Hang Power Cleans
20 sec L Sit hold on parallettes
5 Push Press
20 sec L Sit hang

Metcon
10-9-8-…-2-1

2 KB front Squats
Burpees

Performance

Strength
2 rounds of:
5 false grip Pull Ups
5 ring dips
5 ring MU transitions

After each round perform ME bw Sandbag Squats

EMOM for 10
3-5 strict Ring MU

Metcon
10-9-8-…-2-1

Thrusters 50/30kg
Burpees over the barbell

Fitness

Strength
2 RM Stone Lift

Strength
2 rounds of:
20 m fast reverse sled drag
20 m harnessed sled pull

2 rounds of:
10 bb roll outs
10 T,Y,I raises

Metcon
2 rounds of:
20m heavy Sandbag carry
5 heavy Sandbag Squats

2 rounds of:
8 bent over bb rows
8 db presses

Performance

Metcon
2 rounds of:
20m heavy Sandbag carry
5 heavy Sandbag Squats

2 rounds of:
8 bent over bb rows
8 db presses




Strength
1 RM Stone Lift

Strength
2 rounds of:
20 m fast reverse sled drag
20 m harnessed sled pull

2 rounds of:
10 bb roll outs
10 T,Y,I raises

Fitness

Strength
4 rounds of:

5 rack RDL’s
8 one arm db rows ea
8 one arm db bench press
ME Sandbag hold

Metcon
2 rounds for time:
100 SU
50 Air Squats
100 SU
50 Lunges
100 SU

Performance

Strength
Find your max:
1 Clean
2 Hang Power Clean
3 Push Jerk

Metcon
For time:
60 strict HSPU every time you have to stop perform 25 DU

Fitness

Strength
Find your 3RM paused Back Squat

In between your sets perform 5-8 pro. Pull Ups

Metcon
10 Min Amrap of:
10 bb front rack lunges 40/20kg
10 cal row
10 Push Ups
10 lateral burpees over your bb