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Fitness

Metcon
A. 2 Sets of:

15m OH Yoke Carry

Metcon
B. 2 Sets of:

15m Yoke Carry

Metcon
C. 1 Set of:

2 rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 60 seconds, and then…

2 rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Metcon
D. 7:00min AMRAP of:

10 SB Squats
20m SB Carry

Performance

Metcon
A. 2 Sets of:

45m Farmers Carry(turn every 15m) AHAP

Metcon
B. Finish the following with adequate rest between sets:

4 Hand-over-Hand Sled Pulls
4 Reverse Sled Drags
4 Prowler Sprints

Each set has to be with Max Effort

Fitness

Metcon
A. 5 Sets of:

5 Front Squats - 3s Pause Bottom Hold
8-12 Ring Push-Ups

Metcon
B. 3 Sets of:

Row 500m AFAP

3:00min Rest

Performance

Metcon
A. 10:00min to establish a 1RM BB Floor Press


Metcon
B. 5 Rounds for time of:

3 Power Cleans 60/40kg
6 Squat Cleans 60/40kg
9 Thrusters 60/40kg

Time Cap: 15:00min

Fitness

Metcon
A. 3 Sets of

5 RDLs - 3sec pause bottom hold

Metcon
B. 20:00min EMOM(5 Sets):

:30s KBS 24/16kg
:30s Noes-and-Toes HS Hold
5/5 LM Rows
:30s SB Hold with bear hug

Performance

Metcon
A. 3 Sets of:

B1. :30s OH Yoke Hold
B2. 3 Weighted Pull-Ups
B3. 3 Deadlifts

Metcon
B. 20:00min AMRAP of:

3 Strict HSPU
6 Alternating Pistols
9 KBS 32/24kg
12 DUs

Fitness

Strength
A. 3 Sets of:

20 DB Front Rack Walking Lunges(total)
10 DB Push Press
20 Weighted Anchored Sit-Ups


Metcon
B. 7 Rounds for time of:

7 Burpees
7 Pull-Ups
7 Box Jumps

Time cap: 10:00min

Performance

Strength
A.

1 Set of ME SB Squat
1 Set to establish a 1RM OA BB OH Press
1 Set of ME SB Front Rack Squats
1 Set to establish a 1RM OA OHS
1 Set of ME SB Front Rack Squats
1 Set to establish a 1RM OA Sots Press

3 Sets of Bent over BB Rows


Metcon
B. 3 Rounds for time of:

7 Bar MU
7 Thrusters 60/40kg

Time cap: 9:00min

Fitness

Metcon
Complete as many rounds as possible in 20 minutes of:

1 Turkish Get Up/side
5 pull-ups
10 push-ups
15 box jumps
20 Wallballshots

All Levels

Metcon
In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 DB Thrusters
Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Fitness

Strength
Three sets, not for time, of:
Skin the cat x 3
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

Metcon
5 rounds for reps of:

:45 Plank Variation
:45 Max Burpee- to-Plate
-Rest :90-

Strength
2 sets:

ME Squat bottom position hold w. BW

Performance

Metcon
AMRAP 12
8 Unbroken Strict Pullups
10 Unbroken Shoulder to Overhead (95/65)
12 Unbroken Jump Squats

Weightlifting
3 RM Hang Power Clean

Fitness

Strength
4 rounds:
KB Step Ups x 6/side
L-Hang x ME
Alt. Biceps Curls x 10/side

Strength
2 sets:
Rope Pulls x20m

Metcon
200m SB Carry
200m Sled Push

Performance

Strength
6 sets:
Back Squat x 3 @33x1
L-Sit x ME

Strength
2 sets:
Rope Pulls x20m

Metcon
200m SB Carry
200m Sled Push

Fitness

Strength
4 rounds:
Farmers Carry x 20m
SA DB Row x10/side
Wall Climb x3

Strength
2 rounds:
ME Sandbag Front Squat
ME Chin over the bar hold


Metcon
AMRAP 5:00
20 Reverse Lunges
1 Rope Climb

Add 1 rope climb every round: 20-1, 20-2, 20-3,...

Performance

Metcon
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)

followed immediately by…



Strength
3 rounds:
Sup. Barbell Rows x 10
Alt. Viking Press x 10

Metcon
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
20 KBS

Fitness

Skill
15 min Handstand Practice

Strength
4 rounds:

RDL x5
Hex DB Grip Hold x ME
Push Up x 10-15

Metcon
Row 1000 Meters
immediately followed by…
3 rounds of:
20 KBS
15 Burpees
10 Dips

Performance

Skill
15 min Handstand Walk practice

Strength
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon
Complete as many rounds and reps as possible in 10 minutes of:
Ground to Overhead x 10 reps (60/43kg)
100 Meter Shuttle Run
Burpee Pull-Ups x 10 reps