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A. : Metcon (AMRAP - Rounds and Reps)

Teams of 2

With a 35 minutes running clock:

30-20-10 Front Squats (R+155/105,Rx135/95)

60-40-20 Box Jumps (R+24/20,Rx20/16)

30-20-10 Power Cleans (R+155/105,Rx135/95)

60-40-20 Push ups

-Then-

AMRAP in the remaining time:

50 Deadlifts (R+155/105,Rx135/95)

30 Sit ups

400 m Run

*One person working at the time.

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A: Metcon (Time)

In teams of 2. Split work as needed
AMRAP 8:

24 Calorie Row Bike Ski

24 Kettlebell Swings (R+53/35, Rx44/26)

24 Thrusters (R+75/55, Rx 65/45)

AMRAP 8:

8 Calorie Row Bike Ski

8 Kettlebell Swings

8 Thrusters (R+115/75, Rx 95/65)

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A: Overhead Squat

On the Minute x 10:

Minutes 1-5 - 1 Pausing OHS + 1 OHS (3 Seconds in bottom)

Minutes 6-10 - 1 OHS

Record heaviest 1rep OHS

B: Metcon (Time)

5 Rounds, resting 1:00 between:

15/12 Calorie Row Bike Ski

9 Overhead Squats (R+95/65, Rx 75/55)

3 Bar Muscle-Ups

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A: Warm-up (No Measure)

Row Bike or Ski

Not for time:

4 Rounds:

30 Calorie, Light

15 Calorie, Hard

B: Metcon (Time)

Team of 2
12 Rounds together For Time:

12 Alt DB Snatches (R+50/35, Rx 40/25)

12 Lateral Burpees Over DB

12 x 10m Shuttle Run

*Switch After each movement.

EX: partner A 12 DB snatches, partner B 12 Burpees, partner A 12 shuttle runs etc.

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A: Back Squat (Pausing)

On the 1:30 x 6 Sets:

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

*build wt. if possible

Record heaviest set

B: Metcon (Time)

3 Round
400m Run

20 Single DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

10 Squat Cleans (R+135/95, Rx 115/75)

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A.: Metcon (Time)

Teams of 3

For Time:

100/75 Cal Row/Bike/Ski

100 Box jump overs (R+24/20, Rx20/16)

100 Power Snatches (R+95/65, Rx75/55)

100 Thrusters (R+95/65, Rx75/55)

100 Chest to Bar

100 Thrusters

100 Power Snatches

100 Box jump overs

100/75 Cal Row/Bike/Ski

*One person works at the time

CAP: 40 min

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A: Warm-up (No Measure)

Every 4 min for 3 Rounds

50' DB Walking Lunges

*build wt each round

B: Metcon (No Measure)

On the Minute x 20 (5 Rounds):

Minute 1 - 50 Double-Unders

Minute 2 - 25 AbMat Sit-Ups

Minute 3 - Max Cal Row Bike Ski

Minute 4 - Rest

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A: Metcon (4 Rounds for reps)

Optional wear a 20/14# weight vest

On the 3:00 x 4 Rounds:

2 Rope Climbs (Sub Rope K2E)

15 Kettlebell Swings (R+70/53, Rx 53/44)

Time remaining - Max Strict HSPU

B: Metcon (Time)

250m Run

27 Supine Bar Rows

27 Burpees

27 Calorie Row Bike Ski

250m Run

21 Supine Bar Rows

21 Burpees

21 Calorie Row Bike Ski

250m Run

15 Supine Bar Rows

15 Burpees

15 Calorie Row Bike Ski

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A: Metcon (5 Rounds for time)

On the 2:00 x 5 Sets:

9 Overhead Squats (R+115/75, Rx 95/65)

6-9 CTB Pull-Ups

*Take OHS barbell from the floor

B: Metcon (3 Rounds for calories)

3 Rounds
Every 4min

45m Shuttle Runs (0 to 15m back, then 0 to 30m back, then 0 to 45m back)

5 DB Man Makers (push up, row R, row L, sq clean thruster) (R+50/35, Rx 40/25)

Max Calorie Row Bike Ski

Rest 2min Between Rounds.

*recorded max cals

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A: Warm-up (No Measure)

3 Rounds
3:00 Row, Bike or Ski

Between sets, 20 GHD Sit-Ups or Ab mat sit ups

*In every 3:00 interval, the aim is to gradually increase our speed.

Minute 1 - Light Pace

Minute 2 - Moderate Pace

Minute 3 - Moderate/Fast Pace

B: Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

*Barbell taken from the rack.

Aim is to build to heavy.

Record heaviest triple

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)

30 Air Squats

60 Double Unders