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Fitness

Metcon
Work for 15 Min:

SL RDL’s 8ea
Perfekt KBS 5x
Alternating one arm KB Squat 3xea
KB Push Press 5xea

Metcon
3 rounds for time:

Run 400m
21 KBS
12 Push Ups

Performance

Metcon
Work on your Bear Complex for 15 Min

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Metcon
3 rounds for time:

Run 400m
21 KBS 24/16kg
12 strict HSPU

Fitness

Metcon
15 min to find your 2RM Front Squat

Metcon
For time:

50 WBS
15 Pulls Ups
40 WBS
15 Pull Ups
30 WBS
15 Pull Ups
20 WBS
15 Pull Ups

Performance

Metcon
15 Min to find your 2RM Overhead Squat

Metcon
4 rounds for time:

20 Thrusters 30/20kg
20 CSB Pull Ups
10 one arm KB Push Presses ea 24/16kg

Fitness

Metcon
Work up to 3 heavy sets of 5RDL’s

After each set perform 10m of perfect bear crawl/ 10 plank punch outs ea


Metcon
EMOM for 8
Even: 5 one arm RR
Odd: 8 seated db presses

rest 1 min

EMOM for 8
Even: 6-8 bb roll outs
Odd: 10 WBS

Performance

Metcon
3 rounds of:

-one arm bb rows 8xae
-one arm bb presses 8xea

Metcon
Perform 2 sets of your max log Clean and Press


5 rounds of 15 sec max effort AB, rest 45 sec

Fitness

Metcon
4 rounds of:

-2KB step ups 5xea
-(weighted) chin over the bar hold 10-15sec
-(weighted) button position dip hold 10-15sec
-1 min AB

Metcon
In teams of 3:

row 3k

every time you switch one of the team performs 25 air squats

Performance

Metcon
3 rounds of:

-GHD hamstring Curls 8-10x
-legless rope climbs 3-6x

3 rounds of:
-5 heavy Sandbag Squats followed by 20-30 sandbag hold (bear hug)
-bb roll outs 10x

Metcon
4 rounds of:

-8 shuttle sprints (10m)
-10 kipping Pull Ups

1 min rest between rounds

Fitness

Metcon
4rounds of:
-Single leg KB RDL’s to a plate 8xea
-leg raised RR 6-10x
-KB alternating walking lunges 16x
-T,Y,I arm raises 10x

Metcon
4 rounds in teams of 2:
-partner A is doing 40m heavy sandbag carry
-while B is doing SU

switch after each round everybody is doing 4 rounds!

Performance

Metcon
Find your technical max:

-1Power Snatch
-2Hang Power Snatch

bb is not allowed to touch the ground

Metcon
3 rounds of:

-farmer handle carry ahap 20m-20m

2 rounds of:
-hand over hand seld pull ahap 20m

1set of
-max effort bw Sandbag Squat

All Levels

Metcon
Work on your KB movements for 15 Min

For time:
-40 strict KB Clean and Press 24/16kg
-40 Burpees
-40 one arm KB thrusters 24/16kg
-30 Burpees
-40 KB Snatches 24/16kg
-20 Burpees

All Levels

Metcon
Work up to a 1RM Keg(Sandbag) Clean and press


3 rounds for time in teams of 2:
-100 WBS 10/6kg
-run 400m
-40 strict Pull Ups

Fitness

Metcon
2 rounds of:
-Lat opener 5x
-Bizeps opener 5x

3 rounds of:
-neg. Pull ups 8x with 4 sec descent
-walking lunges 8xea
-LM Presses 8xea
-20-30sec Sandbag hold bear hug

Metcon
15 Min of:
-20m hand over hand sled pulls ahap
-10 Goblet Squats
-AB afap 10/7cal
-plank to push up 15x

Performance

Metcon
2 rounds of:
-db z-presses 8-10
-one arm row 8-10

2rounds of
-bend over bb rows 8-10

1 round of:
1/2 bw sandbag Squats 10-15
3/4 bw sandbag Squats 8-10
bw sandbag Squats max effort

Metcon
For time:

100m HS walk (10m intervals) for time with performing 7 jumping air squats every Min

Fitness

Metcon
4 rounds of:
-SL RDL’S 8xea
-one arm db bench press 8xea
-alternating lateral 2KB Squats 6xea
-15 sec L hang

Metcon
2 rounds, without rest, of:
-30 sec of db Shoulder Presses for max reps
-30 sec of db Rear Delt Raises
rest 2 min
30 sec of Lateral db Raises for max reps
30 sec of DB Hercules Hold with Thumbs Facing Up

In teams of 3:
200 WBS a ist working, b holds plank, c rest

Performance

Metcon
Work on your strict ring MU for 15 min

Metcon
3 rounds of:
-20-30sec OH Yoke hold with the weight of your 1RM Snatch

4 rounds for time:
-5 strict MU
-40 air Squats

Fitness

Metcon
Work for 15 Min:
-Partner hamstring curls 6xea
-10 Sandbag Squats
-sup Pull Ups 2 sec pause chin o the bar 6x
-plank rotations 10xea

Metcon
For 6 Min:
row/ AB for max meters

rest 2 Min

For 6 Min
-20m heavy farmer carry
-KB Split Squats 8xea
-neutral grip rr 10x

Performance

Metcon
3 rounds of:
-harnessed sled pull 15m afap
-Yoke carry 15m ahap


3 rounds of:
-Prowler sprints 30m
rest 1 min

Metcon
EMOM

1 Pull Up 1 Push Up
2 Pull Ups 2 Push Ups
3Pull Ups 2 Push Ups
…

Strict Pull Ups and perfect Push Ups