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Fitness

Metcon
Sled Day

Fitness

Metcon
5 Rounds of :45s ON/:15s OFF(25:00min):

1. Row for calories
2. Burpee Box Jumps
3. Assault Bike for calories
4. BB Thrusters 30/20kg
5. Double Unders

Fitness

Metcon
Death by(starting with 4 reps):

Med Ball OHS/OHS

when you fail to complete a given round start on the next minute with:

Death by(starting with 4 reps):

SB Front Squats/Front Squats

when you fail to complete a given round start on the next minute with:

Death by(starting with 4 reps):

SB Squats/Back Squats

Clock will be set for 30min. Before starting the workout find weight for the given exercises wich allows you to do an unbroken set of about 15 reps.

Fitness

Metcon
Teams of 2, for time:

A+B 400m Run
A 21 Bench Press
B 21 Bench Press
A 9 Strict Pull-Ups
B 9 Strict Pull-Ups
A+B 400m Run
A 15 Bench Press
B 15 Bench Press
A 15 Strict Pull-Ups
B 15 Strict Pull-UpsA+B 400m Run
A 9 Bench Press
B 9 Bench Press
A 21 Strict Pull-Ups
B 21 Strict Pull-Ups

Bench Press with 2/3 of BW.

Fitness

Metcon
For time:

1 SB Cleans
2 TTB
3 Box Jumps
4 KBS 32/24kg
5 Pull-Ups
6 Burpees
7 WBS 9/6kg
8 Push-Ups
9 SB Thrusters
10 DB Alternating Tripod Rows(each arm)
11 Walking Lunges(each side)
12 DB Push Presses 2x20/10kg

Workout starts with exercise 1(SB Clean), then you always restart from there and add one exercise. So, 1 SB Clean, then 1 SB Clean + 2 TTB, then 1 SB Clean + 2 TTB + 3 Box Jumps until you end with 12 DB Push Presses.

Fitness

Metcon
A. EMOM 5:

5 Muscle-Snatches + 5 Strict Supinated Wide Grip Pull-Ups/Inverted Rows

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B. 1 Set of:

30 Jumping Air Squats + Reverse Sled Drag

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C . 1 Set of:

ME SB Squats(20+) + Harnessed Bear Crawl

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D. 1 Set for max calories:

1:00min Assault Bike

Fitness

Metcon
A. 1 Set of:

40m Yoke Carry

Yoke down after 20m, turn yourself, immediately pick it up again and go for another 20m.

Metcon
B. 1 Set of:

20m Farmers Carry

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C. 1 Set of:

ME Push-Ups(20+) + HOH Rope Pull

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E. 2 Rounds for time of:

5 Burpee Ring Muscle-Ups/Pull-Ups
10 Burpee Box Jumps
15 Burpee Broad Jumps
20 Burpees

Performance

Metcon
„Fran", for time:

21-15-9

Thrusters 40/30kg
Pull-Ups

Fitness

Metcon
A. Skill: Kipping Pull-Up


Metcon
B. 25min of :30s ON/:30s OFF:

1. OA KB Thrusters 24/16kg(switch arms after :15s)
2. Pull-Ups/Inverted Rows
3. Row for calories
4. (Ring) Dips
5. SB Cleans

Fitness

Metcon
A. EMOM 5:

5 BB Shrugs + 5 DB Side Delt Raises + 5 DB Rear Delt Raises

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B. 2 Sets of:

ME Narrow Grip Lat Pull-Downs(20+)

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C. 2 Sets of TYQ into TAO:

20 SB Bench Presses + 5 BB Bench Presses

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D. Death by:

BB Biceps Curls

Performance

Metcon
For time:

25 Walking Lunges(total)
20 Pull-Ups
50 Box Jumps
20 DUs
25 Ring Dips
20 K2E
30 KBS 24/16kg
30 Sit-Ups
20 DB Hang Squat Clean 2x15/10kg
25 Back Extensions
30 WBS 9/6kg
3 Rope Climbs

Fitness

Metcon
A. 1 Set of:

A1. Biceps/Pec Opener
A2. T-Spine Opener

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B. Skill: Inverted Hang/Skin the Cat


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C. 1 Sets of:

20 KB Dimmel Deadlifts + 20m SB Walking Lunges


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D. For time:

30 SB GTO

Performance

Metcon
A. Deadlift:

1-1-1-1-1-1-1

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B. Clean:

3-2-2-2-1-1-1-1-1