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Fitness

Metcon
A. Skill:

Inverted Hang/Skin the Cat/Back Lever Skill work on Rings

Metcon
B. 2 Sets of:

5 Shrugs + ME Farmers Carry

Metcon
C. TYQ, Rounds of:

200m Run + ME SB Thrusters

Fitness

Metcon
A. 2 Sets of 1:00min work:

(Deficit) Stiff Leg Deadlift


Metcon
B. 2 Sets of:

ME Forearm Carry + HOH Rope Pull

Metcon
C. EMOM 5:

5 Hamstring Curls + 5 Rear Delt Raises

Metcon
D. Finisher:

200m Sled Sprint

Performance

Metcon
For time:

400m Run
50 Thrusters 20/15kg
400m Run
50 Burpees
400m Run
50 Hang Squat Clean 20/15kg
400m Run

Fitness

Metcon
A. TAO, 5 Sets of:

5 Anderson Yoke Squats + 5 Broad Jumps
:20s Rest(walk back to the Yoke)

Metcon
B. 2min of :20s Front Delt Raises followed by :10s of Hercules Hold.

Lean against a pole and engage your external obliques. Make sure to raise arms high enough to engage the upper part of your pecs. 2x5kg DBs/2x2,5kg Plates are recommended.

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C. 2 Sets of:

20m OH Yoke Carry

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D. 1 Set of:

ME SB Carry(around 2/3 BW) + 2:00min ME Row for calories

Performance

Metcon
„Tabata Something Else"

32 Intervals of :20s Work/:10s Rest

8x Pull-Ups
8x Push-Ups
8x Sit-Ups
8x Air Squats

Fitness

Metcon
A. TAO

Find your 2RM SB Clean + Push Press

Metcon
B. TYQ, AMRAP 6:

20m SB Lunges + 5 SB Presses + 5 SB Squats + 20m SB Carry

Metcon
C. TYQ/TAO, 2 Sets of:

ME Wide Grip BB Rows to chest + 5 BB narrow grip Rows below belly button

Metcon
D. Finisher:

Reverse Sled Drag + 3 Broad Jumps for max distance

Fitness

Metcon
A. TAO

30 SB Tosses

Use a line to measure distance or a pull-up bar for hight. If you don't make the target the rep does not count.

Metcon
B. TYQ

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

SB Squats

After each set(also the last) perform a 20m SB Carry before you continue SB Squats. 10 Burpees over the sandbag every time you drop the sandbag.

Metcon
C. EMOM 5:

5 BB Biceps Curls + 5 Side Delt Raises

Performance

Metcon
For time:

50 Ring Dips
800m Run
50 Ring Dips
800m Run
50 Ring Dips

Fitness

Metcon
For time:

500m Row
40 Strict HSPU
30 SB Cleans
20 Burpee Box Jump Overs
10 Legless Rope Climbs

Fitness

Metcon
Teams of 3, :

A 20 KBS 24/16kg
B holds FLR(Front Leaning Rest)
C does ME Strict Pull-Ups

When KBS are done, Team rotates.

AMRAP 2
Rest 2min
AMRAP 4
Rest 2min
AMRAP 6
Rest 2min
AMRAP 8
Rest 2min
AMRAP 10

Score is total # of Strict Pull-Ups

Fitness

Metcon
A. 5-4-3-2-1

DB High Hang Muscle Snatch(each arm)
DB Curls(each Arm)

Ascending weights for descending reps. Work task oriented.

Metcon
B. „Annie", for time:

50-40-30-20-10

DUs
Sit-Ups

Time Cap: 10:00min

Metcon
C. 1 Set of:

ME SB Squats(20+) + Reverse Sled Drag

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D. Finisher:

200m Sled Sprint

Fitness

Metcon
A. 5 Sets of:

5 SB Clean + 5 High Box Jump Overs
:20s Rest

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B. Find max weight for 40m OH SB Carry


Metcon
C. Find max weight for 20m Suitecase Carry


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D. „Sally"

SB Thrusters

Metcon
E. EMOM 6:

Even: 5/5 DB Rows
Odd: 1:00min ME Hammer Curls

Fitness

Metcon
A. 5 Sets of :90s of work(7:30min):

5 BB supinated Rows + 5 Ab Wheel Roll-Outs

Metcon
B. 2 Sets of:

10 Deficit Stiff Leg Deadlift + Harnessed Sled Pull

Metcon
C. EMOM 5:

5 DB Rear Delt Raises + 5 BB Shrugs

Metcon
D. For time:

1000m Row

Time Cap: 5:00min