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Fitness

Metcon
A. 2 Sets of:

ME SB Floor Press(20+) + ME DB Bench Press(10+) + ME BB Bench Press(5+)

Metcon
B. TAO into TYQ, 3 Sets:

5 Power WBS + Reverse Sled Drag

Metcon
C. TYQ, 2 Sets:

ME KBS(20+, go heavy) + Harnessed Sled Pull

Note: Wearing the harnessed already while doing KBS.

Metcon
D. Finisher:

200m Prowler Sprint

Performance

Metcon
„Cindy“, AMRAP 20:

5 Pull-Ups
10 Push-Ups
15 Air Squats

or

„Mary“, AMRAP 20:

5 HSPU
10 Alternating Pistols
15 Pull-Ups

Fitness

Metcon
A. 3 Sets of:

ME Dips(15+) + HOH Rope Pull

Metcon
B. Modified „Karen“:

150 WBS 9/6kg for time in as few sets as possible. Rest exactly 1:00min after each set.

Fitness

Metcon
A. TAO, 3 Sets of:

5 Sumo Deadlifts of Blocks

Metcon
B. TYQ, 2 Sets of:

1:00min Stiff Leg Deficit Deadlift

Metcon
C. TAO into TYQ, 2 Sets of:

5 Weighted Push-Ups + ME Push-Ups or 5 SB Bench Presses(heavy) + ME SB/MB Bench Presses(lighter)

Metcon
D. TAO into TYQ, 2 Sets of:

5 Weighted Pull-Ups(sup. wide grip) + ME Pull-Ups(pron. grip) or 5 Heavy Lat Pull-Downs(sup. wide grip) + ME Inverted Rows(pron. grip)


Metcon
E. Teams of 2, AMRAP 7:

2 Lateral Burpees over the partner, then switch

Performance

Metcon
For time:

50m Broad Jumps
* Walking Lunges
* Deadlifts @ BW
* Box Jumps
* Air Squats

*Count # of broad jumps to cover 50m distance. That # equals the amount of repetitions performed for every other movement in the workout.

Fitness

Metcon
A. Skill: Butterfly Pull-Up


Metcon
B. Death by:

SB Thrusters
Pull-Ups

Min 1: 1 Thruster
Min 2: 2 Pull-Ups
Min 3: 3 Thrusters
Min 4: 4 Pull-Ups
.
.
.

Performance

Metcon
Death by:

Thrusters 35/20kg
Pull-Ups

Min 1: 1 Thruster
Min 2: 2 Pull-Ups
Min 3: 3 Thrusters
Min 4: 4 Pull-Ups
.
.
.

Fitness

Metcon
Teams of 3, AMRAP

A 200m Row + 200m Run
B ME DB Manmakers 2x20/10kg
C 20 V-Ups

Rower/Runner is timer for rotation. Score is total number of manmakers performed by the team.

Fitness

Metcon
4 HOH Sled Pulls
3 Reverse Sled Drags
2 Harnessed Sled Pulls
1 Prowler Sprint

Fitness

Metcon
A. Strength/Skill, 2 Sets of:

1:00min (Deficit) Stiff leg Deadlift

Metcon
B. TAO into TYQ, 2 Sets of:

5 Power WBS + 20/15 cal. AB

Metcon
C. TAO into TYQ, 2 Sets of:

5 Power WBS + 20/15 Row

Metcon
D. TAO into TYQ, 2 Sets of:

5 Power WBS + 100m Sprint

Metcon
E. „Sally“ with Push-Ups

Gymnastics

Metcon
Planche/Front Lever

A. 3 Sets of:

A1. 10 Scap Push-Ups(3s pause on top)
A2. 10 Active Hangs(3s pause on top)

Metcon
B. 3 Sets of:

B1. 10 Pseudo Planche Push-Ups
B2. 10 Strict TTB

Metcon
C. 5 Sets of:

C1. :10s Planche Progressions Hold
C2. :10s Front Lever Progression Hold

Metcon
D. 3 Sets of:

1:00min Planche Lean/FLR(feet elevated)
0:30min Rest
1:00min Reverse Plank Hold
0:30min Rest

Fitness

Metcon
A. 5 Sets of:

SB Clean Ladder

Line up Sandbags from light to heavy. Do 1 clean with each SB, starting with the lightest. Fast transitions. Go up the ladder as far as you can.

Metcon
B. 2 Sets of:

200/150m Row AFAP + ME BW SB Carry

Metcon
C. EMOM 6(3 Sets):

Even: 5 Hamstring Curls
Odd: 5 Leg Extensions

Metcon
D. EMOM 6(3 Sets):

Even: 5 Triceps Extensions
Odd: 5/5 DB OA Rows

Performance

Metcon
For time:

10-20-30

Box Jumps
HSPU
Burpees
Pull-Ups

Fitness

Metcon
A. 5 Sets of:

5 SB Toss(over target) + 10m Sprint

Right after the 5th Toss you go for the sprint. Its just 10m, be super-explosive. :30s Rest.

Metcon
B. 3 Sets of:

5 DB/Farmers Handles Shrugs + 20m Farmers Carry + ME Farmers Hold

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C. 2 Sets of:

ME WBS + 400m Run

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D. Finisher

1:00min Hammer Curls
1:00min Rest
1:00min Hammer Curls

Fitness

Metcon
A. TAO

Find your 1RM weighted Pull-Up

No Pull-Up(yet), no problem - do 3-5 Sets of 3-5 heavy Lat Pull-downs.

Metcon
B. TYQ, 2 Sets of:

1-2-3-4-5-6-7…

Bench Press

After every set re-rack the BB to switch grip. Start with narrow, conventional and then a wide grip. Go up the ladder as far as possible. Have a spotter.


Metcon
C. AMRAP 10:

10 OA KB/Farmers Handle Deadlift L
20m OA Suitecase Carry L
10 OA KB/Farmers Handle Deadlift R
20m OA Suitecase Carry R

Deadlifts performed in Hinge pattern only, NO full lock-out at the top.

Metcon
D. 2 Sets of:

5 DB Side Delt Raises + 5 DB Rear Delt Raises + ME DB Front Delt Raises

Side and Rear Delt Raises are performed with the same weight(i.e. 2x15kg) while Front Delt Raises are performed with lighter weight(i.e. 2x7,5kg)

Performance

Metcon
„Helen“, 3 Rounds for time of:

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