Metcon
FOR TIME
RUN 400m
30 DEADLIFTS 255/155
30 RIND DIPS
30 BOX JUMP OVER 24/20
RUN 400m
Opt 1
5 reps every 90 seconds at 65% of 1rm power clean
Opt 2
6 Min emom
6 strict hspu
FOR TIME
RUN 400m
30 DEADLIFTS 255/155
30 RIND DIPS
30 BOX JUMP OVER 24/20
RUN 400m
Opt 1
5 reps every 90 seconds at 65% of 1rm power clean
Opt 2
6 Min emom
6 strict hspu
4/17/2018
800M RUN
3 RDS:
CINDY
3 RDS:
10 hspu
10 goblet squats
10 kb sit ups
400M RUN
3 RDS:
CINDY
3 RDS:
10 hspu
10 goblet squats
10 kB sit ups
800M RUN
800M RUN
3 RDS:
CINDY
3 RDS:
10 hspu
10 goblet squats
10 kb sit ups
400M RUN
3 RDS:
CINDY
3 RDS:
10 hspu
10 goblet squats
10 kB sit ups
800M RUN
4/16/2018
25 MIN AMRAP
Teams of 3
1200M ROW
30 OHS 115/75
30 sit ups
30 wall balls 20/14
partners 1 and 2 take turns rowing to total 1,200m (600 each)while partner 3 does 30/30/30. When all 3 are complete, rotate.
Strength
Back squats
5 Reps every 90 seconds for 7 sets
At 65% of 1RM
25 MIN AMRAP
Teams of 3
1200M ROW
30 OHS 115/75
30 sit ups
30 wall balls 20/14
partners 1 and 2 take turns rowing to total 1,200m (600 each)while partner 3 does 30/30/30. When all 3 are complete, rotate.
Strength
Back squats
5 Reps every 90 seconds for 7 sets
At 65% of 1RM
4/13/2018
Partner wod
100kb swings buy in 53/35
Then
4 rft
400m run
10 sync burpees
50 ft wheelbarrow (alt rounds)
1 rope climb each
Opt 1
Row 2k for Time
Opt 2
3x5 ring dips
Alt w/
3x5 strict Hspu
4/12/2018
Metcon
3 Rounds for Time
10 Power Snatch 135/95
200m Run
30 Wallballs 20/14
Opt 1 Gymnastics
5X10 Ring Push Ups
Opt 2
5 rounds
15 Deadlifts 155/105
50' Handstand Walks
Metcon
3 Rounds for Time
10 Power Snatch 135/95
200m Run
30 Wallballs 20/14
Opt 1 Gymnastics
5X10 Ring Push Ups
Opt 2
5 rounds
15 Deadlifts 155/105
50' Handstand Walks
4/11/2018
Metcon
21-18-15-12-9-6-3
Toes to bar
Hang cleans 135/95
Opt 1
1RM Power Clean
Opt 2
Run 800m rest 30 seconds
X2 Run 400m rest 30 seconds
X4 Run 200m rest 30 seconds
4/10/2018
Metcon
10 Min
30 Burpees
30 Box Jump Overs 24/20
Max HSPU w/ remaining time
Opt 1
1 RM Squat Snatch
Opt 2
9 Min AMRAP
Run 200m
3 Rope Climbs
Opt 3-core
Tabata
8 Rounds
Sit-Ups
8 Rounds
KB Twist
Metcon
10 Min
30 Burpees
30 Box Jump Overs 24/20
Max HSPU w/ remaining time
Opt 1
1 RM Squat Snatch
Opt 2
9 Min AMRAP
Run 200m
3 Rope Climbs
Opt 3-core
Tabata
8 Rounds
Sit-Ups
8 Rounds
KB Twist
4/9/2018
Metcon
For Time
50 Double Under
15 Strict Press 95/65
50 Double Under
15 Push Press 135/95
50 Double Under
15 Push Jerk 155/115
50 Double Unders
15 Split Jerk 185/135
Option 1 - Strength
Find 1RM Back Squat
Option 2-Gymnastics
Death by Ring Dips
Option 3 - Conditioning
Run 800m
Row 1000m
Metcon
For Time
50 Double Under
15 Strict Press 95/65
50 Double Under
15 Push Press 135/95
50 Double Under
15 Push Jerk 155/115
50 Double Unders
15 Split Jerk 185/135
Option 1 - Strength
Find 1RM Back Squat
Option 2-Gymnastics
Death by Ring Dips
Option 3 - Conditioning
Run 800m
Row 1000m
4/6/2018
Chip Chip Chipper
For Time
60 Double Unders
15 Box Jumps 24/20
30 KB Swings 53/35
45 Sit Ups
60 Double Unders
45 Sit Ups
30 KB Swings
15 Box Jumps
60 Double Unders
Option 1.
10 Min EMOM
3 x Deadlifts
Option 2.
Assault Bike Challenge
For Time
3 Rounds
10 Cals Bike
Run to Wall and Back
Option 3.
2,000m Row
Chip Chip Chipper
For Time
60 Double Unders
15 Box Jumps 24/20
30 KB Swings 53/35
45 Sit Ups
60 Double Unders
45 Sit Ups
30 KB Swings
15 Box Jumps
60 Double Unders
Option 1.
10 Min EMOM
3 x Deadlifts
Option 2.
Assault Bike Challenge
For Time
3 Rounds
10 Cals Bike
Run to Wall and Back
Option 3.
2,000m Row
4/5/2018
Metcon
20 Min AMRAP w/ a Partner
4 Squat Snatch 155/105
12 Toes to Bar
Row 12/8 Cals
*Both partners perform reps. Example: Partner 1 does all 4 Snatches then partner 2 does all 4 Snatches and then move on to the next movement.
Option 1.
Sprints
2x 400m
3x 200m
4x 100m
*Rest as needed
Option 2.
6 Sets
5 Touch and go Powerclean into 6 Front Rack Lunge. Increase weight every two sets.
Metcon
20 Min AMRAP w/ a Partner
4 Squat Snatch 155/105
12 Toes to Bar
Row 12/8 Cals
*Both partners perform reps. Example: Partner 1 does all 4 Snatches then partner 2 does all 4 Snatches and then move on to the next movement.
Option 1.
Sprints
2x 400m
3x 200m
4x 100m
*Rest as needed
Option 2.
6 Sets
5 Touch and go Powerclean into 6 Front Rack Lunge. Increase weight every two sets.
4/4/2018
Metcon
4 Rounds
6 Front Squats 135/95
8 Deficit HSPU 45/35
10 Power Cleans
Rest 2 minutes between rounds
Option 1.
7 Rounds
3 MU
12 Box Jump Overs
Option 2.
Row 1200m for Time
4/3/2018
Metcon
10 Rounds for Time
10 Thrusters 95/65
10 Ring Push Ups
Option 1.
6 Rounds
20 sec Max Effort on Bike
1:40 Recovery Rest
Option 2.
2 Rounds
20 Gonlet Squats
25’ Handstand Walk
250m Row
Metcon
10 Rounds for Time
10 Thrusters 95/65
10 Ring Push Ups
Option 1.
6 Rounds
20 sec Max Effort on Bike
1:40 Recovery Rest
Option 2.
2 Rounds
20 Gonlet Squats
25’ Handstand Walk
250m Row
4/1/2018
For Time
200m Run
10 Chest to Bar
10 Push Press 115/75
20 Chest to Bar
20 Push Press
30 Chest to Bar
30 Push Press
200m Run
Option 1.
Row 6 x 500m Row
Rest 1 min
Ootion 2.
AMRAP 4 Min x 2
Run 200
Max Rep Wall Ball 20/14
For Time
200m Run
10 Chest to Bar
10 Push Press 115/75
20 Chest to Bar
20 Push Press
30 Chest to Bar
30 Push Press
200m Run
Option 1.
Row 6 x 500m Row
Rest 1 min
Ootion 2.
AMRAP 4 Min x 2
Run 200
Max Rep Wall Ball 20/14
3/30/2018
Metcon
16 Min AMRAP
500/400m Row
15 Sumo Deadlift Highpull 75/55
12 Burpee Box Jump 24/20
9 Pull-Ups
Opt 1
4 Rounds
10 V-ups
20 Med-Ball Twist
Opt 2
For Time
30 Parallette HSPU
100m Run
Opt 3
10 Min
20 Sledge-Hammer Swings
100m Farmer Carry
3/29/2018
Metcon
Tabata
Row
HSPU
DB S2O
Ring Rows
Optional 1
10 Min EMOM
3 Squat Clean
Optional 2
Accumulate 5 Min in Plank position
5 x 8 Barbell Curls
21-
3/28/201818-15-12-9-6-3
Wall Balls 20/14
KB Swings 53/35
Option 1
6 Rounds
Sprint on Bike 12/9 cals
1 Pegboard Climb
Option 2
3 rounds for Time
20 Sit Ups
10 Dips
3/28/201818-15-12-9-6-3
Wall Balls 20/14
KB Swings 53/35
Option 1
6 Rounds
Sprint on Bike 12/9 cals
1 Pegboard Climb
Option 2
3 rounds for Time
20 Sit Ups
10 Dips
3/27/2018
Metcon
Teams of 3
3,000/2,400m row
30 T2B
40 Burpees
50 Thrusters 75/55
30 T2B
40 Burpees
50 Thrusters 95/65
30 T2B
40 Burpees
50 Thrusters 115/85
Optional 1
Bike 20 minutes
Optional 2
12 Min EMOM
1 Legless Rope Climb
3/26/2018
Metcon
25 Min AMRAP
150 DUs
50 Push Ups
15 Power Cleans 185/125
Optional (1.)
12 min EMOM
Min 1 :20sec L sit
Min 2 5 Dips
Optional (2.)
12 Min Row for meters
3/22/2018
15m AMRAP
35 double unders
20 air squats
5 KB hang clean and jerks right 53/35
5 KB hang clean and jerks left
Optional
6 rounds
100m sprint
Rest 1m
Then
3 rounds
200m run
Rest 1m
15m AMRAP
35 double unders
20 air squats
5 KB hang clean and jerks right 53/35
5 KB hang clean and jerks left
Optional
6 rounds
100m sprint
Rest 1m
Then
3 rounds
200m run
Rest 1m
