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Fitness

Metcon
For time:

20 OA KBS 24/16kg L
20m OA KB Farmers Walk L
20 OA KBS 24/16kg R
20m OA KB Farmers Walk R
20 OA KB Clean 24/16kg L
20m OA KB Front Rack Walk L
20 OA KB Clean 24/16kg R
20m OA KB Front Rack Walk R
20 OA KB Snatch 24/16kg L
20m OA KB Waiters Walk L
20 OA KB Snatch 24/16kg R
20m OA KB Waiters Walk R

Fitness

Metcon
Sled Day

Fitness

Metcon
A. Skill: Rope Climb


Metcon
B. AMRAP 20:

2 Rope Climbs
20 DB Man Makers 2x10/5kg
200m Row

Performance

Metcon
For time:

50-40-30-20-10

WBS 9/6kg
Slam Balls

Fitness

Metcon
A. Every 2 Minutes for 3 Sets(6:00min):

5 Supinated BB Rows + 5 BB Shrugs + 5 BB Roll-Outs

Metcon
B. 2 Sets of:

10 Deficit Stiff Leg Deadlift + ME BW SB Carry

Metcon
C. For time:

M: 15cal Row + 15cal Assault Bike
F: 10cal Row + 10cal Assault Bike

Fitness

Metcon
A. 5 Sets of:

5 Lat Pull-Downs + 8 DB Z Press

Metcon
B. 3 Sets of(6:00min):

1:00min Noes & Toes Handstand Hold
0:15min Transition time
0:30min L-Hang
0:15min Transition time

Metcon
C. AMRAP 6:

10m SB Front Rack Lunges + 10 SB Front Squats + 10m SB Front Rack Carry

Performance

Metcon
For time:

10 DB Squat Cleans 2x20/10kg
21 HSPU
15 DB Squat Cleans 2x15/7,5kg
15 HSPU
20 DB Squat Cleans 2x10/5kg
9 HSPU

Fitness

Metcon
A. Hang Power Clean:

3-3-3-3-3-3-3

Metcon
B. AMRAP 10:

3 Hang Power Cleans
7 Lateral Burpees over the Bar

Performance

Metcon
For time:

21.-15-9

KB Snatch 16/12kg w/ left arm
KB Snatch 16/12kg w/ right arm
Pull-Ups

Fitness

Metcon
AMRAP 30:

10 Wall Walks
20 Box Jumps
30 WBS 9/6kg
400m Run(/500m Row)

Fitness

Metcon
Teams of 2, AMRAP 30:

A 2 TTB
B 2 TTB
A 2 DB Squat Cleans 2x20/10kg
B 2 DB Squat Cleans 2x20/10kg
A 4 TTB
B 4 TTB
A 4 DB Squat Cleans 2x20/10kg
B 4 DB Squat Cleans 2x20/10kg
A 6 TTB
B 6 TTB
A 6 DB Squat Cleans 2x20/10kg
B 6 DB Squat Cleans 2x20/10kg
.
.
.

Fitness

Metcon
A. TAO, EMOM 6:

Even: 5 Anderson Yoke Squats + 5 Broad Jumps
Odd: 5 Power WBS + 5 High Box Jumps

Metcon
B. 2 Sets of:

20m Yoke Carry + ME BW SB Carry

Metcon
C. TYQ, 1 Set of:

ME Incline SB Bench Press(20+) + ME HOH Sled Pull

Use the small sleds and have several plates on, partner puts plates off to keep you pulling. Go back and forth till you are not able to pull the empty sled anymore.

Metcon
D. Finisher:

200m Prowler Sprint

Add 33% of your BW or more. Go fast, don’t walk.

Gymnastics

Metcon
Handstand

A. Wrist Mobility/Strength

B. Bodyline Drills, 1-5 Sets of 1:00min Work:

Floor
Floor + PVC held above floor
Noes&Toes HS Hold

C. Skill:

Handstand holds at your level(Forearm blocking, Chinese HS, Free standing,…)

Fitness

Metcon
A. Skill: Double Unders


Metcon
B. AMRAP 7:

7 SB Squats + 20m SB Carry

Metcon
C. „Annie“, for time:

50-40-30-20-10

Double Unders
Sit-Ups

Performance

Metcon
„Linda“, for time:

10-9-8-7-6-5-4-3-2-1

1.5 BW Deadlift
1.0 BW Bench Press
0.75 BW Squat Clean