Metcon

AMRAP 21:

18/15 Calorie Row
6 Thrusters (115/80)
18 V-Ups*
6 Thrusters (115/80)

Rest 1 Minute After Full Rounds

*RX+: 12 GHD Sit-Ups

Weight

Accessory

3 Rounds For Quality:

21 Lu Raises*
:15 Copenhagen Plank (Each Side)*
9 Single Dumbbell Rows (Each Side)*

*Review Notes & Videos For Exercise Demonstrations

Weight

Strength

On The 3:00 x 4 Rounds:

3 Snatches + 3 Overhead Squats*

*Start At 6-7 RPE & Build Across
*Snatches Can Be Performed As Singles
*Snatches Can Be Performed As Power or Squat
*Last Snatch Goes Straight Into 3 Overhead Squats

Time

Metcon

For Time:

30 Alternating Dumbbell Snatches (50/35)
120 Double Unders*

*180 Single Unders

Time Cap: 12 Minutes

Rounds/Reps

Metcon

AMRAP 6:

12/9 Calorie Fan Bike
24 Air Squats

Rest 3 Minutes

AMRAP 6:
9/6 Calorie Fan Bike
18 Bodyweight Box Step-Ups (24”/20”)

Rest 3 Minutes

AMRAP 6:
6/3 Calorie Fan Bike
12 Box Jumps (24”/20”)

Time

Metcon

Teams of 2

For Time:
3 Rounds:
400m Team Run
16 Power Snatches (135/95)

Directly Into...

3 Rounds:
30 Synchro Toes To Bar
12 Front Squats (185/125)

Directly Into...

3 Rounds:
20 Synchro Lateral Barbell Burpees
8 Clean and Jerks (225/155)

Time Cap: 36 Minutes

*Partition Barbell Reps As Desired

Time

Metcon

For Time:

50/40 Calorie Row
300' Carry*
10 Rope Climbs*

Time Cap: 9 Minutes

*See Notes For Substitutions

Weight

Accessory

On The 4:00 x 4 Sets:

12 Bench Press
24 Banded Bicep Curls
12 Weighted GHD Hip Extensions*
24 Banded Tricep Pushdowns

*Substitution: 12 Barbell Good Mornings
*Hypertrophy Focused
*Review Videos For Demonstration
*Score = Bench Press Weight

Time

Metcon

On The 2:30 x 10 Rounds:

100m Run
8 Overhead Squats (95/65)
6 Box Jump Overs (30"/24")

Score = Slowest Round

Time

Metcon

Big Fan "Diane"

21-15-9 For Time:
Deadlifts (225/155)
Handstand Push-Ups
Fan Bike Calories*

*Ladies Calories: 18-12-6

Time Cap: 15 Minutes

Weight

Strength

On The Minute 1:30 x 9 Sets:

Sets 1,4,7 - :35 Max Push Jerks (RPE 8)*
Sets 2,5,8 - :25 Max Push Jerks (RPE 7)*
Sets 3,6,9 - :15 Max Push Jerks (RPE 6)*

*See Notes For Details
*Track Reps For Each Set In Notes
*See Below How To Track Weights Used

Sets 1,4,7 - Weight 1
Sets 2,5,8 - Weight 2
Sets 3,6,9 - Weight 3

Weight

Strength

On The 1:30 x 10 Rounds:

1 Power Clean + 1 Hang Power Clean*

*Build To A Heavy Complex
*Start At 6-7 RPE & Build Across

Rounds/Reps

Metcon

AMRAP 4:

4 Bar Muscle-Ups*
12 Crossover Double Unders*

Rest 2 Minutes

AMRAP 4:
4 Bar Muscle-Ups*
24 Double Unders*

Rest 2 Minutes

AMRAP 4:
4 Bar Muscle-Ups*
48 Crossover Single Unders*

*See Notes For Substitutions

Time

Metcon

For Time:

800m Run
60 Wallballs (20/14)
40 Line Facing Burpees*
60 Wallballs (20/14)
800m Run

Time Cap: 20 Minutes

*Review Video For Standard

Completion

Accessory

3 Giant Sets For Completion:

10 Strict Dips*
20 Prone Banded Hamstring Curl*
:30 Band Pull-Aparts

Rest As Needed Between Sets

*Dips: Matador Bar or Rings
*Review Videos For Standards

Rounds/Reps

Metcon

AMRAP 20:

15 Toes To Bar
75' Bodyweight Walking Lunge
15 Dual Kettlebell Deadlifts (70's/53's)
75' Bodyweight Walking Lunge

Time

Metcon

Teams of 2

For Time:
4,000/3,200m Row
300 Synchro Double Unders*
40 Wall Walks

*Partition Reps As Desired

Time Cap; 30 Minutes

*450 Synchro Single Unders

Reps

Strength

On The Minute x 8:

:20 Max Back Squats*
:40 Rest

Minutes 1&2: 6 RPE
Minute 3: Rest

Minutes 4&5: RPE 7
Minute 6: Rest

Minutes 7&8: RPE 8

*Score = Total Reps Across The 6 Total Sets
*Track Weight Used In Notes

Reps

Metcon

AMRAP 10:

50/40 Calorie Fan Bike

Directly Into...

10 Power Cleans (135/95)
10 Power Cleans (155/105)
10 Power Cleans (165/115)
Max Power Cleans (185/125)

*Athletes Change Own Barbell Weight

Time

Metcon

For Time:

5 Rounds:
5 Strict Pull-Ups
100m Run

Rest 1 Minute

3 Rounds:
3 Rope Climbs*
200m Run

Rest 1 Minute

1 Rounds:
10 Burpee Pull-Ups
400m Run

Time Cap: 20 Minutes

Time

Metcon

For Time:

120 Ab-Mat Sit-Ups*

*On The Minute [Starting at 0:00]:
12 Box Jump Overs (24"20")

*RX+: 100 GHD Sit-Ups

Time Cap: 12 Minutes

Completion

Accessory

On The Minute x 15:

Minute 1: :15 Fan Bike Sprint
Minute 2: 15 Russian Kettlebell Swings (70/53)
Minute 3: 150' Kettlebell Suitcase Carry (70/53)
Minute 4: Rest

Weight

Strength

On The Minute x 9:

Minute 1: 10 Deadlifts (RPE 6)
Minute 2: Rest
Minute 3: 8 Deadlifts (RPE 7)
Minute 4: Rest
Minute 5: 6 Deadlifts (RPE 8)
Minute 6: Rest
Minute 7: 4 Deadlifts (RPE 9)
Minute 8: Rest
Minute 9: 2 Deadlifts (RPE 10)

*All Reps Must Be Touch & Go

Rounds/Reps

Metcon

AMRAP 18:

15/12 Calorie Row
12 Chest To Bar Pull-Ups
9 Shuttle Runs

1 Shuttle Run = (25' Down + 25' Back)

Reps

Metcon

On The 3:00 x 6 Rounds:

400m Run
40 Unbroken Single Unders
Max Single Dumbbell Step-Ups (50/35)(20”)

Rest 1 Minute Between Rounds 

Time

Metcon

Teams of 2

3 Rounds For Time:
80-60-40 Calorie Fan Bike*
60-40-20 Clean and Jerks*
40-20-10 Synchro Toes To Bar

*Ladies Calories: 64-48-32 Calories
*Barbell: (95/65), (115/80), (135/95)

Time Cap: 32 Minutes

Weight

Strength

On The Minute x 10:

Odd Rounds: 10 Dumbbell Bench Press*
Even Rounds: 10 Barbell Bent Over Row*


*Dumbbell: Start ar 6-7 RPE & Build Across

*Barbell: Start ar 6-7 RPE & Build Across
*Barbell: Pronated Grip & No Pendlay Rows

*Scoring: Track Dumbbell Weights On Odd Sets & Barbell Weights On Even Sets

Rounds/Reps

Metcon

AMRAP 15:

250/200m Row
15 Lateral Erg Burpees
5 Overhead Squats (155/105)*

*RX+: (185/125)

Time

Metcon

On The 6:00 x 4 Rounds:

180' Dual Dumbbell Farmer's Carry*
200m Run
15 Dual Dumbbell Shoulder To Overhead*
200m Run
9 Dual Dumbbell Deadlifts

*Dumbbells: (50's/35's)

Score = Slowest Round

Completion

Accessory

On The 2:00 x 3 Sets:

15 Banded Pallof Press

*15 Reps Per Side (30 Total Reps Per Set)
*Review Video Demonstration

Calories

Metcon

For Max Calories:

0:00 - 2:00:
20 Hang Power Snatches (75/55)*
Max Calorie Fan Bike

Rest 2 Minutes

4:00 - 6:00:
15 Hang Power Snatches (95/65)*
Max Calorie Fan Bike

Rest 2 Minutes

8:00 - 10:00:
10 Hang Power Snatches (115/80)*
Max Calorie Fan Bike

Rest 2 Minutes

12:00 - 14:00:
5 Hang Power Snatches (135/95)*
Max Calorie Fan Bike

*RX+: (95/65), (115/80), (135/95), (165/115)

Weight

Post Metcon Strength

At The 20:00

On The 2:00 x 8 Total Sets:
Sets 1-4: 1 Hang Power Snatch + 1 Hang Squat Snatch

Sets 5-8: 1 Power Snatch + 1 Squat Snatch

*Hang Snatches Must Be Unbroken (Complex)
*Start at 6-7 RPE & Build Across (From Hang)
*Start at 6-7 RPE & Build Across (From Floor)