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Fitness
MetconA. Warm-Up
2 Sets of:
A1. 5/5/5/5 Triceps Opener
A2. 3/3 Jefferson Squat
A3. AB or Row (easy to medium pace)
Metcon
B. 3 Sets of:
10 SB Squat + 10m Carry
Metcon
C. 3 Sets of:
Prowler Push(AFAP)
3-5min Rest
Performance
MetconA. Warm-Up
2 Sets of:
A1. 5/5/5/5 Triceps Opener
A2. 3/3 Jefferson Squat
A3. 20m Banded Bear Crawl
Metcon
B. 3 Sets of:
3 Front Squat with 3s Pause at bottom
Metcon
C. For time:
20 cal AB(Legs only)
20 Push-Ups
20 cal AB(Arms only)
20 Jumping Air Squats
20 cal AB
20 Burpees
Time Cap: 5:00min
Fitness
MetconA. Warm-Up
2 Sets of:
A1. 10 Incline T Raises + 10 Incline Y Raises + 10 Incline I Raises
A2. 5/5/5/5 Biceps Opener
A3. Row(easy to medium pace)
1 Person at each station. When A1 and A2 is done, rotate.
Metcon
B. 2 Sets of:
B1. 6/6 Landmine Row
B2. 20m Bear Crawl
Metcon
C. EMOM 9 (3 Sets):
1. 10 Hinge Rows
2. 20m Sled Drag(AFAP)
3. 10-10-20-20m Shuttle Sprint
Performance
MetconA. Warm-Up
2 Sets of:
A1. 10 Incline T Raises + 10 Incline Y Raises + 10 Incline I Raises
A2. 5/5/5/5 Biceps Opener
A3. 50 Double Unders
1 Person at each station. When A1 and A2 is done, rotate.
Metcon
B. 2 Sets of:
B1. 6 (Weighted) Ring Dips
B2. 6/6 Landmine Rows
Metcon
C. 3 Rounds for time of:
12 KBS 32/24kg
6 Box Jumps
3 Ring MU
Time Cap: 9:00min
Fitness
MetconA. EMOM 15(5 Sets):
1. 12/12 OA DB Bench Press
2. :30s Plank Hold
3. 6 RDLs
Metcon
B. EMOM 15(5 Sets):
1. 20m Prowler Push
2. :20s ME AB
3. 20m SB Carry
Performance
MetconA. EMOM 15(5 Sets):
1. 8-12/8-12 OA DB Presses
2. 8-12 Strict TTB
3. 3 Hang Power Cleans
Metcon
B. EMOM 10
10 Burpees
All Levels
MetconFor time:
27 - 21 - 15 - 9
Front Squats 50/30kg
Bar-facing Burpees
Time Cap: 25:00min
All Levels
MetconTeams of 3, 6 rounds each of:
Row 300/200m
ME Pull-Ups
Rest
Rotate every time rowing is done. Score is total number of pull-ups.
Time Cap: 25:00min
Fitness
MetconA. EMOM 12 (4 Sets):
1. 10/10 OA Rope Row
2. 6/6 OA DB Bench Press
3. 20s V-Hold
Metcon
B. Teams of 2, for time (only one working):
40 DB Box Step-overs 2x10/5kg
40 DB Split Squats 2x10/5kg
40 Seated DB Presses 2x10/5kg
Time Cap: 10:00min
Performance
MetconA. EMOM 12 (4 Sets):
1. 20m Hand-over-Hand Rope Pull
2. 6/6 OA DB Push Press
3. 20s V-Hold
Metcon
B. Teams of 2, for time (only one working):
40 DB Box Step-overs 2x20/10kg
40m DB Walking Lunges 2x20/10kg
40 Strict HSPU
Time Cap 10:00min
Fitness
MetconA. (15:00min for) 3 Sets of:
A1. 5 Trap Bar Deadlifts
A2. 5 High Box Jumps
A3. 10 (Weighted) Anchored Sit-Ups
Metcon
B. For time:
Run/Row/AB 1 Mile
Performance
MetconA. 15:00 min to establish a 3RM Power Clean
Metcon
B. For time:
Run 1 Mile
Fitness
MetconA. EMOM 9 (3 Sets):
1. 10 - 30s Chin-over-Bar Hold
2. 10 - 30s Stationary Dip Bottom Hold
3. 8-10 Candle Stick Rolls
Metcon
B. EMOM 9 (3 Sets):
1. 20m Prowler Push
2. 20m/20m OA DB Carry L/R
3. :30s FLR
Metcon
C. 7:00 min AMRAP of:
Inverted Rows
Push-Ups
Box Jumps
Performance
MetconA. 20:00 min Skill Work: Kipping Muscle Up
If you did not master the MU yet, perform todays Fitness WOD.
Metcon
B. 7:00 min AMRAP of:
Burpee Muscle Ups
Fitness
Metcon
A. EMOM 10 (2 Sets):
1. :30s Hercules hold - palms up
2. :30s Weighted step-ups
3. :30s Passive hang
4. :30s Chin over the bar hold
5. :30s Goblet squat bottom hold
Metcon
B. EMOM 20(5 Sets):
1. 100m Run
2. 10 Goblet Squats
3. 200/150m Row
4. :30s Seated DBs/Plate OH Hold
Performance
Metcon
A. The Man Test
10:00min to work up to attempt a set of 15+ OHS with 2x24/16kg KBs
If you did not pass the test, perform todays Fitness WOD.
Metcon
B. 5 Rounds for time of
(Time Cap: 20:00min)
400m Run
10 Double KB OHS 24/16kg
Fitness
MetconA. EMOM 15(5 Sets):
A1. 5/5 HK OA Landmine Press
A2. 20m SB Carry
A3. :30s Power Plank
Metcon
B. EMOM 15(5 Sets):
1. 15s ME AB
2. 7 (No Push-Up) Burpee to Plate
3. 5/5 OA Ring Row
Performance
MetconA. EMOM 15(5 Sets):
A1. 5/5 OA DB Press
A2. 20m Stone Carry
A3. :20s L-Sit
Metcon
B. 4 Rounds for time of
(Time Cap: 15:00)
200/150m Row
15 Burpee Box Jump
10 Pull-Ups