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Fitness

Metcon
A. 7 Rounds of:

5 Weighted Dips + 5 Supinated BB Rows
:20s Rest

Metcon
B. 2 Sets of:

SB Carry(super heavy, more then 40m is NOT possible) + Harnessed Sled Pull


Metcon
C. Finisher:

200m Prowler Sprint

Performance

Metcon
A. 7 Rounds of:

5 Weighted Dips + 5 Supinated BB Rows
:20s Rest

Metcon
B. 2 Sets of:

SB Front Squats(about 20 reps) + Reverse Sled Drag

Metcon
C. Finisher:

200m Prowler Sprint

Fitness

Metcon
A. 7 Rounds of:

5 Power WBS + 5 Box Jump Overs
:20s Rest

Metcon
B. „Helen", 3 Rounds TYQ of:

400m Run(AFAP)
KBS(muscle failure is the goal at around 20 reps)
Pull-Ups(3+ strict or scaling)

1:00min Rest after each round

Performance

Metcon
A. 7 Rounds of:

5 Power WBS + 5 Box Jump Overs
:20s Rest

Metcon
B. „Helen", 3 Rounds TYQ of:

400m Run(AFAP)
KBS(muscle failure is the goal at around 20 reps)
Pull-Ups(3+ strict or scaling)

1:00min Rest after each round

Fitness

Metcon
A. 3 Sets of:

A1. 5 Weighted Close Grip Push-Ups
A2. 5 SB Toss(over the Yoke)

Metcon
B. Find max weight for:

20m OH Yoke Carry

Metcon
C. Find max weight for:

40m Farmers Carry


Metcon
D. Finisher:

Thunderstruck with SB Thrusters

Performance

Metcon

A. 3 Sets of:

A1. 5 Weighted Close Grip Push-Ups
A2. 5 Hang Power Cleans

Metcon
B. Find max weight for:

20m OH Yoke Carry

Metcon
C. Find max weight for:

40m Farmers Carry

Metcon
D. Finisher:

Thunderstruck with SB Thrusters

Fitness

Metcon
A. EMOM 7:

5 SB Cleans + 5 Hurdle Jumps

Metcon
B. 2 Sets of:

SB Front Squats(about 20 reps) + Reverse Sled Drag


Metcon
C. Finisher:

400m SB Carry

Performance

Metcon
A. EMOM 7:

5 Hang Power Snatches + 5 Hurdle Jumps

Metcon
B. 2 Sets of:

(Decline) Bench Press(about 20 reps) + HOH Sled Pull

Metcon
C. Finisher:

400m SB Carry

Fitness

Metcon
A. 6 Rounds for quality of:

A1. 5 Wide Grip Supinated Strict Pull-Ups(No Pull-Up, no problem. Lat-Pull Downs, same grip)
A2. 5 Anderson Yoke Squats

Metcon
B. 2 Sets of:

(Decline) Bench Press(about 20 reps) + HOH Sled Pull

Metcon
C. Find your max weight of:

20m Yoke Carry

Performance

Metcon
A. 6 Rounds for quality of:

A1. 5 Wide Grip Supinated Strict Pull-Ups(No Pull-Up, no problem. Lat-Pull Downs, same grip)
A2. 5 Anderson Yoke Squats

Metcon
B. 2 Sets of:

SB Carry(super heavy, more then 40m is NOT possible) + Harnessed Sled Pull

Metcon
C. Find your max weight of:

20m Yoke Carry

Fitness

Metcon
Teams of 2, AMRAP 30 of:

A 150/100m Row
A 15 DUs
A 15 WBS 9/6kg
B
B
B
.
.
.

Fitness

Metcon
5 Rounds of 3:30min Work/1:30min Rest:

Run 400m + ME Push-Ups(1st Round)/ME Box Jumps(2nd)/ME Burpees(3rd)/ME Box Jumps(4th)/ME Push-Ups(5th)

Fitness

Metcon
A. For quality:

5-4-3-2-1

Weighted Dips
D-Ball Toss for hight

Metcon
B. 1 Set of:

ME Yoke Carry + ME Farmers Carry + ME SB Carry

Choose a weight for each movement to go somewhere btw 20 and 40 meters.

Metcon
C. 2 Sets of:

1:00min Hammer Curls
1:00min Sots Press

No Rest btw Sets.

Performance

Metcon
A. 1 Set of:

ME OH Yoke Carry + ME Farmers Carry + ME SB Carry

Choose a weight for each movement to go somewhere btw 20 and 40 meters.

Metcon
B. For quality:

5-4-3-2-1

Weighted Dips
Power Snatch

Metcon
C. 2 Sets of:

1:00min Hammer Curls
1:00min Sots Press

No Rest btw Sets.

Fitness

Metcon
A. Find your technical max for:

Log Clean&Press

Metcon
B. 2 Sets of:

ME L-Sit(aim for :15s +)
ME Push-Ups(aim for 15+) + ME SB OH Carry

Metcon
C. 2 Sets of:

20 Stiff Leg DL + 100m Prowler Sprint

Performance

Metcon
A. 2 Sets of:

ME L-Sit(aim for :15s +)
ME Push-Ups(aim for 15+) + ME SB OH Carry

Metcon
B. Find your 1RM for:

DB Push-Press

Metcon
C. 2 Sets of:

20 Stiff Leg DL + 100m Prowler Sprint

Fitness

Metcon
A. For quality:

5-4-3-2-1

(Weighted) Wide Grip sup. Pull-Ups
SB Cleans

Metcon
B. Modified „Jackie", for time:

1000m Row
50 D-Ball Thrusters 20/15kg
30 Pull-Ups

Time Cap: 10:00min

Performance

Metcon
A. For quality:

5-4-3-2-1

(Weighted) Wide Grip sup. Pull-Ups
Hang Power Cleans

Metcon
B. Modified „Jackie", for time:

1000m Row
50 D-Ball Thrusters 20/15kg
30 Pull-Ups

Time Cap: 10:00min