180716
Skill
Bench Press (6 x 3)
4 x 10 bent over row between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
12 back squat
20 box jump
12 back squat
20 box jump
L1: 45/35
L2: 115/85
L3: 135/95
180714
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll
L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold
L2: 35/20+; 3×45; 75/55
L3: 50/35+; 4×45; 95/65
180713
Skill
Strict Press (5 x 3)
Push Press (3 x 2)
Metcon
Metcon (Time)
For time:
20 deadlift
50 double under (or 25 attempts)
200m run
15 deadlift
50 double under (or 25 attempts)
200m run
10 deadlift
50 double under (or 25 attempts)
200m run
5 deadlift
50 double under
200m run
20 deadlift
50 double under (or 25 attempts)
200m run
15 deadlift
50 double under (or 25 attempts)
200m run
10 deadlift
50 double under (or 25 attempts)
200m run
5 deadlift
50 double under
200m run
L1: 135/95+
L2: 205/135+
L3: weight increases after each 200m run. 225/155; 245,165; 275,185; 315/205 (only for L3)
180712
Skill
Overhead Squat (Weight)
Metcon
Metcon (AMRAP – Reps)
4 rounds (for reps)
Min 1: pull up
Min 2: box jump
Min 3: power snatch
Min 4: calorie row
Min 5: rest
Min 1: pull up
Min 2: box jump
Min 3: power snatch
Min 4: calorie row
Min 5: rest
L1: 45/35 or DB snatch
L2: 95/65
L3: 135/95
(Fight Gone Bad style – transition within minute)
180711
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
400m run (40 reps)
50 KB swing
30 V-UP
400m run (40 reps)
50 KB swing
30 V-UP
L1: B/P
L2: R/G Russian
L3: R/G American
rest 3 minutes
10 minute AMRAP:
400m ski (40 reps)
50 skaters
30 burpees
rest 3 minutes
10 minute AMRAP:
15/12 calorie assault bike
50 b-curl with bar
30 L-hold from the bar
180710
Skill
Back Squat (6 x 5)
4 x 20 bird dog
Metcon
Metcon (Time)
4 rounds for time:
15 toes to bar
20 sumo deadlift high pull
400M bike erg (@80rpm+)
15 toes to bar
20 sumo deadlift high pull
400M bike erg (@80rpm+)
L1: KB, knee-up
L2: 75/55
L3: 95/65, 20 TTB
180709
Skill
Deadlift (5 x 5)
bar good morning 4 x 10
Metcon
Metcon (Time)
For time: (20 minute cap)
800m run or 1200m row
30 clean & jerk
50 box jump overs
800m run or 1200m row
30 clean & jerk
50 box jump overs
L1: DB or 45/35
L2: 115/75
L3: 155/115
180707
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of two:
20 minute AMRAP:
600m row
40 front rack lunges
40 pull-up
20 burpees
20 minute AMRAP:
600m row
40 front rack lunges
40 pull-up
20 burpees
L1: DB or bodyweight lunges
L2: 75/55
L3: 95/65
180706
180705
Skill
Back Squat (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 SH2OH
20 sit-up
400m run
12 SH2OH
20 sit-up
L1: 45/35
L2: 105/75
L3: 135/95