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Metcon
GREX GAMES

Fitness

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EMOM 10(5Sets):

A1. 6-8/6-8 OA DB Rows
A2. 5 High Box Jumps

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B. „Sally Up, Sally Down“

SB (Push)Presses

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C. „Sally Up, Sally Down“

SB Squats

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D. „300 FY“

Time Cap: 10:00min

Performance

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A. 5 Sets of:

A1. 3-5 High Hang Power Cleans
A2. 6-8 Lat Pull-Downs

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B. „Sally Up, Sally Down“

SB Thrusters

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C. „Sally Up, Sally Down“

SB TTB

Fitness

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EMOM 30, :40s/:20s Work:Rest(6 Sets):

1. SB Thrusters
2. Pull-Ups
3. Burpees
4. Row for calories
5. KBS 24/16kg

Score is total # of reps and calories

Fitness

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Sleds

Performance

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Sleds

Fitness

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A. For Quality:

5-4-3-2-1

Supinated Wide Grip (Weighted) Pull-Ups
Anderson Yoke Squats


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B. 2 Sets of:

B1. 100m Forearm SB Carry + ME(20+) DB Rows in Hinge Position
B2. 10 BB Deficit Stiff Leg Deadlift

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C. Finisher:

400m SB Carry

Performance

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A. For quality:

5-4-3-2-1

Supinated Wide Grip (Weighted) Pull-Ups
Sumo Deadlift of Blocks

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B. AMRAP 10:

10 SB Squats + 20m SB Carry

Fitness

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Teams of 2, for time:

A+B 800m Run
A 20m Handstand Walk
B 20m Handstand Walk
A+B 400m Run
A 20m Handstand Walk
B 20m Handstand Walk
A+B 200m Run
A 20m Handstand Walk
B 20m Handstand Walk

Time Cap: 20:00min

Fitness

Metcon
EMOM 30(5 Sets), :30s ON/:30s OFF:

1. Sledge Hammer
2. WBS 9/6kg
3. SB Hold AHAP(Bear Hug)
4. DUs
5. Burpees
6. Run 100m

Fitness

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B. Teams of 2, for time:

A 10cal AB(no Rower)
B 10cal AB
A 20 DB Snatches(total) 30/20kg
B 20 DB Snatches(total) 30/20kg
A+B(alternating) 30 SB over Yoke

Time Cap: 12:00min

Performance

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A. Find your max weight for the following complex:

3 Muscle Snatches + 3 Sots Press + 3 OHS

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B. Find your fastest time for:

500m Row

Fitness

Metcon
A. 2 Sets of:

A1. 6-8 Lat Pull-Downs
A2. 5 DB Z-Presses

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B. 2-3 Sets of:

15m Yoke Carry

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C. 2-3 Sets of:

30m Farmers Carry(turn at 15m mark)

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D. AMRAP 7:

10 SB Squats + 15m SB Carry

Performance

Metcon
A. Find your max weight for the following complex:

2 OA Snatch + 2 OA Press + 2 OA OHS

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B. Find your 2RM OA Deadlift


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C. 3 ME Sets of:

100m Prowler Sprint

Fitness

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A. 5 Sets of:

A1. 3-5 Tire Flips
A2. 5+5/5+5 Split Stance Bumper Plate Halos

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B. 2 Rounds for time of:

20m DB Walking Lunges 2x20/10kg
20 DB Floor Presses 2x20/10kg
20 Inverted Rows

Time Cap: 8:00min

Performance

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A. 3 Sets of:

A1. 3-5 Strict Ring Muscle-Ups
A2. 6 Hang Power Cleans

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B. 5 Rounds for time of:

7 C2B Pull-Ups
7 Burpees

Time Cap: 3:00min