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Fitness

Metcon
AMRAP 20:

20m SB Walking Lunges
20 SB Floor Presses
20m SB Front Rack Carry
10 Inverted Burpees
20 DB Rows in a hinge position

Fitness

Metcon
Teams of 3, 7 Rounds of:

A 200m Run
B ME WBS 9/6kg
C FLR

Runner is timer for rotation. Score is total # of WBS.

Fitness

Metcon
A. For Quality:

5-4-3-2-1

DB Snatch L
DB Row L
DB Snatch R
DB Row R

Metcon
B. 1 Set of:

20m Yoke Carry + 20m Farmers Carry

Metcon
C. For time:

30-20-10

KBS 24/16kg
Box Jumps
Burpees

Fitness

Metcon
A. Skill/Strength:

Barbell Turkish Get-Up

Work up to heavy but controlled rep, always start with weaker side first.

Metcon
B. EMOM 21:

Min 1: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 2: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 3: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
Min 4: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 5: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 6: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
.
.
.

Performance

Metcon
For time:

1000m Row
50 Thrusters 20/15kg
30 Pull-Ups
750m Row
25 Thrusters
15 Pull-Ups
500m Row
15 Thrusters
9 Pull-Ups

Fitness

Metcon
A. EMOM 6(3 Sets):

Even: 5 Strict HSPU
Odd: 5 BB Roll-Outs

Metcon
B. 3 Rounds for time of:

20 Cal. Row
20 SB Push Press
20m Bear Crawl
20 Pull-Ups/Inverted Rows

Fitness

Metcon
A. Find your 3RM BB Floor Press


Metcon
B. Split group into 3 teams. EACH member has to move 750/500kg(excluding the sled) for 20m(only one working) in total with the following exercises:

HOH Rope Pull
Reverse Sled Drag
Harnessed Bear Crawl

Choose loads and order as you like, but each of you has to do each exercise at least once.

Performance

Metcon
5 Rounds for time of:

5 Presses 40/30kg
10 Push Presses 40/30kg
15 Push Jerks 40/30kg

Fitness

Metcon
A. 2 Sets of:

30 Sit-Ups + 5 TTB/Hanging Leg Raises

B. 2 Sets of:

ME Wide Grip Push-Ups(20+) + 5 Dips

C. 2 Sets of:

ME Close Grip Inverted Rows(20+) + 5 Strict (Weighted) Pull-Ups/Lat Pull-Downs

D. 2 Sets of:

30 Jumping Lunges(total) + 5 High Box Jumps

E. For time:

30 DB Manmakers

Performance

Metcon
„Helen“, 3 Rounds for time of:

400m Run
21 KBS 24/16kg
12 Pull-Ups

Fitness

Metcon
A+B 1 Mile Run
A 10 Sledge Hammer/Slam Balls
B 10 KBS 32/24kg
A 20 Sledge Hammer/Slam Balls
B 20 KBS 32/24kg
A 30 Sledge Hammer/Slam Balls
B 30 KBS 32/24kg
A 10 KBS 32/24kg
B 10 Sledge Hammer/Slam Balls
A 20 KBS 32/24kg
B 20 Sledge Hammer/Slam Balls
A 30 KBS 32/24kg
B 30 Sledge Hammer/Slam Balls
A+B 1 Mile Run

Fitness

Metcon
Sled Day

Fitness

Metcon
A. Skill: Pull Over


Metcon
B. EMOM 6:

3-5 L-Sit Pull-Ups + 3-5 Strict TTB

Metcon
C. For time:

21-15-9

WBS 9/6kg
Double Unders
Push-Ups*

If you don't have 10+ Push-Ups perform SB Floor Presses instead.