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Fitness

Metcon
A. EMOM 4:

5 SB Cleans

-then, no rest-

EMOM 4:

5 DB Power Cleans

-then, no rest-

EMOM 4:

5 BB Hang Power Cleans

Metcon
B. 200/150m Ab Wheel Row for time


Metcon
C. Finisher:

400m SB Carry

Performance

Metcon
3 Rounds for time of:

100m Run
50 Push-ups
100m Run
50 Sit-ups
100m Run
50 Squats
100m Run
50 Back extensions

Fitness

Metcon
A. EMOM 25(5 Sets):

1. 3-5 Stone Lifts
2. :30s Battle Ropes
3. 40m Farmers Carry(20m-20m)
4. :30s Assault Bike
5. 20 Slam Balls

Fitness

Metcon
A. Box Jump

Find your max height for one rep

Metcon
B. Pull-Up

Find your 1RM Weighted Strict Pull-Up or perform 5x5 of your current progression step

Metcon
C. 5 Sets of :45s ON/:15s OFF(15min):

1. Noes&Toes HS Hold
2. Row
3. SB Thrusters

Performance

Metcon
A. Snatch Balance

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

Metcon
B. For time:

1 Mile Run
100 Sit-Ups
100 Back Extensions
1 Mile Run

Fitness

Metcon
A. EMOM 10(5 Sets):

Even: 10 Dimmel Deadlifts + 5 Sumo Deadlifts off blocks
Odd: 10 Bench Press

Metcon
B. AMRAP 7:

Burpee Box Jump overs

Find a pace to „flow" through the workout. Nose breathing only.

Performance

Metcon
3 Rounds for time of:

50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 60/40kg

Fitness

Metcon
Teams of 3, 7 Rounds with:45s ON/:15s OFF(21min total):

DB Bench Press 2x20/10kg
Row/AB for calories
TTB

Everybody is working on a different station, score is total # of reps and calories.

Fitness

Metcon
AMRAP 20:

10 OA DB OHS L 15/10kg
20m OA DB OH Walking Lunges L
10 OA DB OHS R
20m OA DB OH Walking Lunges R
10 KB Dimmel Deadlifts 2x24/16kg
20m KB Farmers Carry
10 KB Push Press 2x24/16kg
20m KB Front Rack Carry

Fitness

Metcon
A. EMOM 5:

5 DB Side Delt Raises + 5 DB Rear Delt Raises + 5 DB Biceps Curls

Metcon
B. For time:

1 Harnessed Bear Crawl

-then, no rest-

10 Rounds of:

10 Pull-Ups
10 KBS 24/16kg
10 Ring Push-Ups
10 DB Front Squats 2x10/5kg

-then, no rest-

1 Reverse Sled Drag

Fitness

Metcon
A. 2 Sets of:

ME SB Presses + HOH Sled Pull

Metcon
B. For time:

50-40-30-20-10

Double Unders

Between each set perform 20m Handstand Walk(Yes, workout starts and ends with Double Unders).

Metcon
C. Finisher:

100m SB Walking Lunges(5x20m)

Performance

Metcon
OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

Fitness

Metcon
A. EMOM 8:

Even: 5 Kneeling Jumps*
Odd: 5/5 OA DB Rows

*If it is too easy, try kneeling jumps on plates. If it is not possible, do hurdle jumps.

Metcon
B. For time:

27-21-15-9-6-3

Burpees

Between each set of burpees perform 40m SB/D-Ball Forearm Carry(Yes, workout starts and ends with Burpees).


Metcon
C. Finisher:

200m Sled Sprint

Fitness

Metcon
Note: AM Session performs B before A.

A. SB Clean&Jerk Ladder

Line up Sandbags from light to heavy. Every 30 seconds perform 1 Clean&Jerk and move on to the next SB till you fail. Once failed try to go further up the ladder just performing cleans only.

Metcon
B. Teams of 2, for time:

Move 1500/1000kg for 20m EACH(only one working) in total with the following exercises:

Yoke Carry
SB Carry
Farmers Carry

Choose loads and order as you like, but each of you has to do each exercise at least once. 20min Time Cap(depending on group size, if all the equipment would be there for one team only try to stay below 15min)

Performance

Metcon
AMRAP 20:

15 Double Unders
15 Burpees
15 Box Jumps
1 Rope Climb