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Fitness

Strength
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0


Metcon

B.
Complete as many rounds and reps as possible in 5 minutes of:

5 Sandbag Squats
10m Sandbag Carry

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Fitness

Skill
A.
Three sets of:
Bench Press x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under (Practice) x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Thrusters
Row 30 Calories

Fitness

Skill
A. Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

B. Build to today’s Max Weight Sandbag Carry - 1 Gymlänge



Metcon
AB 8x 20s on/10s off

Performance

Strength
A.
Take 15 minutes to build to today’s heavy Jerk

Strength
B. Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

C. Build to today’s Max Weight Sandbag Carry - 1 Gymlänge

Fitness

A.

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111

Station 2 – Jumping Lunges x 6-8 reps

Station 3 – Handstand Hold x 60s

 

B.

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of banded Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of Battling Ropes

 

Performance

 

A.

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – 60 seconds of Strict Muscle Ups

Station 2 – 60 seconds of Strict Handstand Push-Ups 

 

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Alternating Dumbbell Snatches

10 KB Thrusters

Fitness

Skill

Strength
A.
Four sets of:
Squat x 8-10 reps @ 30X1
Rest 30 seconds
Push Ups x 8-10 reps @ 2020
Rest 30 seconds
Power Plank x 15s
Rest 2 minutes


Metcon
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run

Performance

Strength
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds


Metcon
B.
Complete as many rounds and reps as possible in 10 minutes of:

Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

@ 50/35 kg

You must perform 5 burpees any time the weight settles on the ground.

Fitness:

 

A.

Four sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0

Rest 45 seconds

Toes to Bar x 7-10 reps

Rest 45 seconds

 

B.

5 rounds:

Row 350 Meters

Farmer’s Walk x 80m Meters

Rest 1 minute

 

Performance:

 

A.

Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

 

B.

Three sets for times of:

100 Double-Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes

All Levels

Strength
Fitness:

A. Hinge Practice 10min

B.Three sets of:
RDL x 5 reps @3531
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds


Performance:

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds


Metcon
Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs



Metcon
Performance:

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

All Levels

Strength
Fitness:

A. Hinge Practice 10min

B.Three sets of:
RDL x 5 reps @3531
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds


Performance:

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds


Metcon
Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs



Metcon
Performance:

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

All Levels

Metcon
Five rounds of:

50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

All Levels

Metcon
In teams of 2

Run 1 mile
50 Partner Burpees
400m Partner carry (switch as needed)
50 Box Jumps
50 Pull Ups
50 Push Ups
Run 1 mile