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All Levels

Metcon
A. 3 Sets of:

A1. 20m Stone carry
A2. 20m DB/KB Front Rack Lunges

Metcon
B. 30s ON/30s OFF for 14:00min:

10m Burpee Broad Jump
10m Bear Crawl

All Levels

Metcon
run 200m
20 one arm KB Thrusters 24/16kg
20 one arm KB Swings 24/16kg
run 400m
40 one arm KB Thrusters 24/16kg
40 one arm KB Swings 24/16kg
run 800m
60 one arm KB Thrusters 24/16kg
60 one arm KB Swings 24/16kg
run 1200m

All Levels

Metcon
Complete in teams of 3

50 Burpee Box Jumps
100 Power Snatches 40/30kg
200 Partner Sit Ups (one Person rest)
50 Deadlifts 100/75kg
100m run (all together)
200 cal row

All Levels

Metcon
A) 4 rounds for quality of

A1) 6-8 Sandbag Squats
A2) 50m Sandbag carry
A3) 5 strict Pull Ups with 5 sec descent
A4) 30 sec hollow hold / 30 arch hold


Metcon
B) 4 rounds for time of:

T- Sprint drill
5 Push Ups
5 Jumping Air Squats
5 Burpees

Rest 2 Min

All Levels

Metcon
A) Perfect movement for 15 min

A1) 20/20 sec side plank hold
A2) Hand over Hand Sled Pull
A3) 4-6 BB roll outs
A4) 10-15 sec chin over the bar hold (sup)

Metcon
B) EMOM for 16

B1) 10m prowler push + 6 Burpees
B2) 6 Power Cleans
B3) Run 50m
B4) 6 Push Jerks

All Levels

Metcon
A) 4 sets of

10 BB Walking Lunges
20m Sandbag carry

Metcon
B) Amrap 4

Row/ AB 10/7 cal
10 KB snatches 24/16kg
10 Thrusters 50/35kg

Rest 2 Min

Amrap 4

Row/ AB 10/7 cal
10 KB snatches 24/16kg
10 Thrusters 50/35kg

Rest 2 Min

Amrap 4

Row/ AB 10/7 cal
10 KB snatches 24/16kg
10 Thrusters 50/35kg

All Levels

Metcon
A. EMOM for 16 Min

A1) 4 Hang Power Cleans
A2) 30 sec heavy farmer carry



Metcon
B) For time

150 DU/ 300 SU
10 Bar MU
10 strict HSPU
10 OHS 60/40kg
150 DU/ 300 SU

All Levels

Strength
A1) 5 DL + max effort DL hold
A2) 5 Presses + max effort OH hold



Metcon
B) For time:

100m run
8 T2B
100m run
8 Chest 2 bar pull ups
100m run
8 strict HSPU

All Levels

Metcon
Tommy V

For time
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

All Levels

Metcon
In Teams of three for time:

21 strict HSPU
45 cal AB/row
100 KBS 24/16
200m run (togehter)
400 Air Squats
1mile run (togehter)

A ist working
B holds plank
C rest