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Fitness

Metcon
A. EMOM 5:

5 Side Delt Raises + 5/5 Leg Extensions

Metcon
B. Modified „Lynne", 5 Rounds for max reps of:

SB Bench Press
Pull-Ups/Stationary Row(pronated Grip)

Find a load for both movements where you can go for 12+ reps on the first round.

Metcon
C. EMOM 5:

5 Ab Wheel Roll-Outs + 5 Leg Curls

Fitness

Metcon
Teams of 2, AMRAP 20:

A 100m Run
A 5/5 OA DB Push Presses 20/10kg
A 5/5 OA KBS 32/24kg
B 100m Run
B 5/5 OA DB Push Presses 20/10kg
B 5/5 OA KBS 32/24kg
.
.
.

Fitness

Metcon
For time:

50 Burpees
50 DUs
50 Burpee Broad Jumps
50 DUs
50 Burpee Pull-Ups
50 DUs
50 Burpee Box Jumps
50 DUs

Fitness

Metcon
A. 7 Sets of:

5 SB Toss + 5 Broad Jumps
:20s Rest

Metcon
B. 1 Sets of:

ME SB Squats + ME Reverse Sled Drag

This is only one set - make it count.

Metcon
C. EMOM 5:

5/5 OA DB Row + 5 Forearm Extensions

Performance

Metcon
A. 7 Sets of:

5 SB High Hang Power Clean + 5 Broad Jumps
:20s Rest


Metcon
B. 1 Sets of:

ME SB Squats + ME Reverse Sled Drag

This is only one set - make it count.

Metcon
C. EMOM 5:

5/5 OA DB Row + 5 Forearm Extensions

Fitness

Metcon
A. Every :90s for 10:30min(7 Sets):

5 Anderson Yoke Squats + 5 Target Reach Jumps


Metcon
B. 1 Set of:

ME SB Bench Press(20+) + HOH Rope Pull

This is only one set - make it count.


Metcon
C. EMOM 5:

5 Calf Raises + 5 Leg Curls

Performance

Metcon
A. Every :90s for 10:30min(7 Sets):

5 Sumo Deadlift off Blocks + 5 Target Reach Jumps

Metcon
B. 1 Set of:

ME SB Bench Press(20+) + HOH Rope Pull

This is only one set - make it count.

Metcon
C. EMOM 5:

5 Calf Raises + 5 Leg Curls

Fitness

Metcon
A. 7 Sets of:

:30s to perform 5 Weighted Dips
:30s to perform 5 High Box Jumps

Metcon
B. „Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6KG

Time Cap: 25:00min

Metcon
C. EMOM 5:

5 Lower Back Extensions + 5 BB Rows

Performance

Metcon
A. 7 Sets of:

:30s to perform 5 Weighted Dips
:30s to perform 5 High Box Jumps

Metcon
B. „Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6KG

Time Cap: 25:00min

Metcon
C. EMOM 5:

5 Lower Back Extensions + 5 BB Rows

Fitness

Strength
A. EMOM 7:

5 BB Shrugs + 5 Side Delt Raises

B. 1 Sets of:

ME SB Stiff Leg Deadlift(20+ Reps) + ME Heavy Sled Sprint

This is only one set - make it count.

C. EMOM 5:

5 Triceps Extensions + 5 Biceps Curls

Fitness

Strength
A. Every :90s for 10:30min(7 Sets):

5 Sumo Deadlifts of Blocks + 5 Rear Delt Raises

B. 2 Sets of:

1:00min Hammer Curls
1:00min SB Press
1:00min Rest

C. EMOM 5:

5 Ab Wheel Roll-Out + 5 Heavy Lat Pull-Downs

D. Finisher:

ME SB Carry with BW(100m + is the goal)

Performance

Strength
A. Every :90s for 10:30min(7 Sets):

5 Anderson Yoke Squats + 5 Rear Delt Raises

B. 2 Sets of:

1:00min Hammer Curls
1:00min SB Press
1:00min Rest

C. EMOM 5:

5 Ab Wheel Roll-Out + 5 Heavy Lat Pull-Downs

D. Finisher:

ME SB Carry with BW(100m + is the goal)

Fitness

Metcon
„J.T.", for time:

21-15-9

HSPU
Ring Dips
Push-Ups

TC: 20:00min

Fitness

Metcon
Teams of 3, alternating tasks, AMRAP 30:

1. 9 Box Jump Overs
2. 9 Burpee Pull-Ups
3. 9 DB Bos Step-Overs 2x20/10kg
4. 200/150m Row