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Fitness

Metcon
5 Rounds for time of:

20 OA KB Push-Press 24/16kg L
20 Burpee DB Box Step-Overs 2x20/10kg
20 OA KB Push-Press 24/16kg R
400m Row/Run

Fitness

Metcon
„Michael“, 3 rounds for time of:

800m Run
50 Back Extensions
50 Sit-Ups

Fitness

Metcon
„Murph“, for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups and Air Squats as needed.

Fitness

Metcon
A. EMOM 8:

Even: 3-5 Stone Loads
Odd: 5/5 OA DB Row

Metcon
B. 1 Set of:

20m Yoke Carry AHAF

Metcon
C. 1 Set of:

40m Farmers Carry AHAF

Metcon
D. 1 Set of:

ME SB Squats(20+, aim for a BW SB) + Harnessed Sled Pull

Metcon
E. Finisher:

100m Prowler Sprint

Fitness

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

(Weighted) Pull-Ups
(Weighted) Dips

Primary focus is working task oriented. Still keep rest periods as short as possible. Use ascending weight for the descending reps.

Metcon
B. 3 Sets of:

1:00min Noes&Toes Handstand Hold
1:00min ME TTB/Hanging Leg Raises
1:00min Rest

Metcon
C. EMOM 5:

5 BB Rows + 5 DB Rare Delt Raises

Metcon
D. Finisher, for time:

Shuttle Run(5-5, 10-10, 15-15, 20-20m)

Fitness

Metcon
A. 8-7-6-5-4-3-2-1

SB Cleans
High Hurdle Jumps

Primary focus is working task oriented. Still keep rest periods as short as possible. Use ascending weight for the descending reps on the SB cleans.

Metcon
B. 2 Sets of:

ME DB Decline Bench Press(20+) + HOH Rope Pull from back


Metcon
C. EMOM 5:

5 BB Shrugs + 5 DB Side Delt Raises

Metcon
D. Finisher:

5x20m SB Carry AHAP

Rest as needed.

Fitness

Metcon
Teams of 3, AMRAP 30:

250/150m Row
ME Burpee Muscle-Ups/Pull-Ups
ME DB Squat Clean

Rower is timer for rotation.

Fitness

Metcon
AMRAP 30:

30 WBS 9/6kg
30 DUs
30 Box Jumps
400m Run

Fitness

Metcon
A. 5 Sets of(10:00min work):

:40s 5 Ab Wheel Roll-Out
:40s 5 (Weighted) Pull-Ups/Lat-Pull Downs
:40s 5 (Weighted) Dips

Metcon
B. 2 Sets of:

ME SB Lunges(20m +) + Reverse Sled Drag

Metcon
C. EMOM 5:

5 Rare Delt Raises + 5 DB Rows(both Arms at the same time)

Fitness

Metcon
A. Skill: Kipping/Butterfly Pull-Up


Metcon
B. „Nicole“, AMRAP 20:

400m Run
ME Pull-Ups

Metcon
C. Finisher:

„Sally“ with Push-Ups