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Fitness
A. 1 Set of:
ME Barbell Bench Press(15+) + HOH Rope Pull
B. 1 Set of:
ME WBS 9/6kg + Reverse Sled Drag
C. 1 Set of:
ME TTB(15+) + Harnessed Bear Crawl
D. 1 Set of:
1:00min ME Burpees + 20m Prowler Sprint
Performance
A. Back Squat:
2-2-2-2-2-2-2-2-2-2
B. For time:
30 Ring Muscle-Ups
Fitness
A. Skill: Double Under
B. AMRAP 20:
9 DB Thrusters 2x15/10kg
12 V-Ups
15 Double Unders
Fitness
A. EMOM 8:
5 Tosses + 5 Broad Jumps
B. Teams of 2:
A Rows at or under a pace of 1:35/1:55 for 500m for as long as possible while B performs as many WBS 9/6kg as possible. As soon as the rowing pace can't be maintained the round is over.
Rest 3 minutes. Then:
B Rows at or under a pace of 1:35/1:55 for 500m for as long as possible while A performs as many WBS 9/6kg as possible. As soon as the rowing pace can't be maintained the round is over.
Score is total # of WBS performed by the team.
Performance
For time, complete all 9 rounds of:
Pull-Up/Push-Up/Air Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/15/10
25/15/5
Fitness
A. Skill/Strength:
Find your 1RM Turkish get-Up. Use Kettlebells, Dumbells, Barbells or even Sandbags. Have fun and play. Always start with weaker side.
B. EMOM 15(5 Sets):
1. :30s Noes-and-toes Handstand Hold/:30s Rest
2. :30s ME Inverted Rows pronated/:30s Rest
3. 5 Heavy SB Push Press + 5 (Weighted) Pull-Ups supinated or 5 Heavy Lat Pull-Downs supinated
C. Accumulate 3:00min of:
L-Sit
Performance
AMRAP 20:
10 Deadlifts 30/20kg
8 Hang Power Clean 30/20kg
6 Push Press 30/20kg
Fitness
MetconTeams of 3:
AMRAP 15:
200m Row
V-Ups
Squats w/ SB on left shoulder
-then, no rest-
AMRAP 15:
200m Run
TTB
Squats w/ SB on right shoulder
Rower/Runner is timer for rotation.
Fitness
MetconA. EMOM 10(5 Sets):
Even: 5 Incline Bench Presses
Odd: :30s L-Hang
Metcon
B. EMOM 10(5 Sets):
Even: 5 Decline Bench Presses
Odd: :30s Arch Hold/Rock
Metcon
C. AMRAP 10:
10 SB Squats + 20m SB Carry
Fitness
MetconA. 2 Sets of:
ME Rope/Towel Pull-Ups(10+) + 40m Farmers Carry
Metcon
B. 2 Sets of:
20m SB Carry AHAP + 20m Yoke Carry AHAP
Metcon
C. Death By:
10m Sprints
Performance
Metcon„Easy Mary", AMRAP 20:
5 HSPU
10 Pull-Ups
25 Air Squats
Fitness
MetconFor 25min :45s ON/:15s OFF(5 Rounds) of:
1. Deadlift
2. Assault Bike (Round 1+3 Arms only, Round 2+4 Legs only, Round 5 both)
3. No Push-Up Burpees
4. Battle Ropes
5. Plank Hold
Fitness
MetconA. Skill: Rope Climb
Metcon
B. For time:
5 Rope Climbs
20m SB Walking Lunges
4 Rope Climbs
20m SB Walking Lunges
3 Rope Climbs
20m SB Walking Lunges
2 Rope Climbs
20m SB Walking Lunges
1 Rope Climbs
Performance
Metcon„Angie", for time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats