Blog

Fitness

Metcon
Teams of 3, for time:

27-21-15-9

Row for cal.
Burpee Box Jump overs
Strict Pull-Ups

Every team member has to do every movement for 27, 21, 15 and 9 reps.
Rotation when everybody finished the number of reps.

Fitness

Metcon
AMRAP 20:

30 DUs
15 KB Front Squats 2x16/12kg
30 DUs
15 KB Push Press 2x16/12kg
30 DUs
15 KB Thrusters 2x16/12kg

Fitness

Metcon
A. TAO, 5 Sets of:

5 SB Tosses + 5 Broad Jumps
:20s Rest

Metcon
B. 3 Sets of :45s Work/:15s Rest(6:00min):

HS Hold
Hanging Leg Raises

Metcon
C. TYQ, 2 Sets of:

20m Bear Crawl + 20m Harnessed Bear Crawl

Fitness

Metcon
A. Skill: Kipping TTB


Metcon
B. Tabata(8x:20s Work/:10s Rest):

Kipping TTB(Round 1,3,5,7)
Bumper Plate GTO(Round 2,4,6,8)

Metcon
C. Tabata(8x:20s Work/:10s Rest):

Battle Ropes(Round 1,3,5,7)
Box Jumps(Round 2,4,6,8)

Metcon
D. Tabata(8x:20s Work/:10s Rest):

Sledge Hammer(Round 1,3,5,7)
Burpees(Round 2,4,6,8)

Performance

Metcon
A. Deadlift

3-3-3

Metcon
B. Front Squat

3-3-3

Metcon
C. Hang Squat Clean

3-3-3

Metcon
D. Split Jerk

3-3-3

Gymnastics

Metcon
Press Handstand

A. Wrist Mobility/Strength

B. Body Line Drills

C. Straddle/Pike Press Headstands

D. Press Handtand Progressions

E. 3 Sets of:

15-20 Pike Pulses

Fitness

Metcon
A. EMOM 10:

Even: 5 Bent over BB Rows
Odd: 5 BB Shrugs

Metcon
B. TYQ, for time:

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

SB/MB Thrusters

After each set perform a 20m SB Front Rack Carry.

Metcon
C. Finisher, 2 Sets of:

:30s DB Front Delt Raises
:30s DB Hammer Curls
:30 Rest

Fitness

Metcon
A. Skill: Handstand Walk


Metcon
B. Teams of 2, 3 rounds for time of:

A+B 20m Walking Lunges
A 20m HSW
B 20m HSW
A 20m BW SB Carry
B 20m BW SB Carry

Performance

Metcon
For time:

15-12-9

DB Thrusters 2x20/10kg
Muscle-Ups

Fitness

Metcon
A. 2 Sets of:

5 Weighted/Strict Pull-Ups + ME Kipping/Butterfly Pull-Ups
5 (Weighted) Dips + ME Dips

or

5 Heavy Inverted Rows(Feet elevated) + ME Inverted Rows(Feet on
floor/Legs bend)
5 Heavy DB Bench Press + ME DB Bench Press w/ lighter DBs

Metcon
B. 3 Sets of:

Yoke Carry AHAP

Metcon
C. TYQ into TAO, 1 Set of:

ME Wall Sit + Reverse Sled Drag + 3 Broad Jumps for distance


Metcon
D. Finisher:

400m SB Carry

Performance

Metcon
9 Rounds for time of:

5 Deadlift 100/70kg
5 HSPU

Fitness

Metcon
For time:

500m Row
400m Run
300 Burpees
200 Double Unders
100 Box Jumps

Scale amount of Burpees down to 200 or 100 if needed.

Fitness

Metcon
Teams of 2, for time:

27-21-15-9

WBS 9/6kg
Alternating DB Snatches 20/10kg(total)
KBS 24/16kg

A performs 27 WBS while B rests, then B performs 27 WBS while A rests. A then does 27 DB Snatches...

Fitness

Metcon
A. TAO into TYQ:

SB Front Squat Ladder

Line up Sandbags from light to heavy. Do 1 SB Clean + 10 SB Front Squats starting with the lightest. Fast transitions. Go up the ladder as far as you can.

Metcon
B. 2-3 Sets of:

20m Yoke Carry AHAP

Metcon
C. Choose A, B or C.

A 400m Run for time
B 500m Row for time
C 30/20 cal. AB for time

Gymnastics

Metcon
OA Chin-Up/HSPU

2 Sets of:

1. OA Active Hang :15s/:15s
2. OA Plank 1:00/1:00min

2 Sets of:

1. 5/5 OA Scap Pull-Ins
2. 10/10 OA Scap Push-Ups

3 Sets of:

1. 3-5/3-5 Rope Pull-Ups
2. 3-5 FROM HSPU(Progression)

3 Sets of:

1. :10-:15s OA Chin-over-Bar Hold(supported)
2. :30s Shoulder Stance

3 Sets of:

1. 1-3/1-3 OA Eccentric Pull-Ups(supported)
2. 1-5 Eccentric HSPU