1. Warm Up –
Weakness Warm Up Run 1 Mile or row 1600m
2. Lift – Zero Bounce Deadlift
5×3 @70-82.5% of 1RM
3. Metcon – AMRAP 9 Minutes
7 Thrusters 115/75lbs
9 Toes to Bar
11 Burpees to 6″ Target
4. Gymnastics -AMRAP 4:00 x 3 Rest 2:00
40/30 Calorie Row
Max Rep Push Ups in remaining time
(Score is total Push Ups)
1. Warm Up – 4 Rounds
10 Calories on Bike
10 Push Press 75/55lbs
2. Lift – Front Squat
3×8 @70%+
3. Lift – For Weight
Push Press
2-2-2-2-2
Build weight over sets
4. Metcon –
Every 3:00 for 24:00
350/275m Row
5. Gymnastics
6 Rounds
15/10 Calories on AAB
1 rope climb or legless rope climb
Every 6 min for 30 min:
Row 500m
10 burpees
run 100m
10 wallballs 14/10
Optional:
AMRAP 90 seconds
15 slamballs 30/25
Ski Erg cals remainder
rest 1 min and repeat 4 times
score is total cals.
1. Warm Up –
Row 500m
40 Empty Bar OHS
Row 500m
2. Lift – Power Snatch
Touch and Go no drop in sets
5×5
3. Metcon – For Time 2 Rounds
55 Wallballs 20/14lbs
45/35 Calorie Row
50 situps or 10-20 GHD Sit Ups
4. Gymnastics – For
Completion
Every 2:00 for 12:00
40′ HS Walk or 4 wall walks
Complete each length as
fast as possible
1. Warm Up –
10 Minute Steady Bike
then
Floss Ankles and Quads
2. Lift – Back Squat
5×3 @80%
3. Metcon – AMRAP 20 Minutes
Run 200m
15 Push Ups
15 Sumo DLHP 75/55lbs
4. Gymnastics –
Muscle Up or CTB practice about 10-30 reps total
1. Warm Up -3 Rounds
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups
2. Lift – For Weight
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
3. Metcon – For Reps
Every 4:00 for 12:00
Row 600/500m
24 KB Snatch 53/35lbs
Max Box Jump Over 24/20″
in remaining time
(Score is total Box Jump
Overs)
4. Gymnastics – For Time
“Death by Pull Ups”
Minute 1 – 1 Pull Up
Minute 2 – 2 Pull Ups
Minute 3 – 3 Pull Ups
Etc
1. Warm Up –
Row 2k
2. Lift –
Zero Bounce Deadlift
4×4@70-80% of 1RM
3. Metcon – For Reps
AMRAP 12 Minutes Climb the Ladder
2 Overhead Squats
95/65lbs
2 Bar Facing Burpees
1 Bar Muscle Up or 2 ctb’s or 2 pullups
4/4/2, 6/6/3, 8/8/4, etc…
4. Gymnastics
20-16-12-8-4
Row for Calories
HSPU – use mats or box as needed
1. Warm Up – AMRAP 3 Minutes
7 Hang Power Cleans 95/65lbs 7 OHS
7 Calories on Bike
2. Lift – 6 Sets
5 T&G Power Cleans into
6 Front Rack Walking Lunges Increase weight every 2 sets
3. Metcon – For Time
16 Rounds
10/7 Calories on AAB
15 Wallballs 20/14lbs
10 Ring Dips Alternate full rounds with a partner
4. Extra – For Reps
AMRAP :30 x 5
Rest :90
Max Rep HS Shoulder Taps (against wall , on box or freestanding)
Minute 1: Run 100m Air assualt runner
AMRAP Burpees in remaining minute
Minute 2: Run 100m Air assault runner
AMRAP KB snatch 53/35 (alternate hands if needed)
Minute 3: Run 100m air assault runner
AMRAP Dball over shoulder 100/80
Minute 4: Run 100m air assault runner
AMRAP situps.
Rest 1 minute between each AMRAP
rest 3 minutes when finished and repeat.
1. Warm Up -3 Rounds
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict HSPU
2. Lift -Deadlift
3×12 @50-55% of 1RM For Speed
3. Metcon – For Time
240 Double Unders
120 Pull Ups
100 Hang Clean and Jerks 95/65lbs
120 Push Ups
240 Double Unders
Alternate sets with a partner. Double Unders must be completed in sets of 40, Pull Ups and Push Ups in sets of 10, and Hang Clean and Jerks in sets of 10.
4. Extra – For Rounds and Reps
AMRAP 8 Minutes
Max Cals on the Ski Erg Share work with a partner, switch anytime