Rounds/Reps

Metcon

AMRAP 5-4-3-2-1:

5 Shuttle Runs*
5 Gymnastics Reps*

Rest 1 Minute Between AMRAPs

Odd Rounds: Strict Pulls-Ups
Even Rounds: Burpees To Target

*Each AMRAP Reduce Reps By 1
*1 Shuttle Run = 25’ Down + 25’ Back

Time

Metcon

Teams of 2

For Time:
200/160 Calorie Row
150 Handstand Push-Ups
100 Synchro Dumbbell Hang Clean and Jerks (50/35)

*Partition Reps As Desired

Time Cap: 30 Minutes

Weight

Strength

On The 2:30 x 6 Sets:

Build To A Heavy Complex:
1 Deadlift
1 Hang Clean
2 Front Squats

Reps

Metcon

On A 9:00 Running Clock:

6 Rounds:
12/9 Calorie Bike
9 Toes To Bar
...
In Remaining Time: Max Deadlifts (225/155)

Weight

Strength

On The 2:30 x 6 Sets:

Sets 1&2: 6 Push Press (RPE 6-7)
Sets 3&4: 4 Push Jerks (7-8)
Sets 5&6: 2 Split Jerks (RPE 8-9)

Time

Metcon

For Time:

120 Wallballs (20/14)

On The Minute [Including At 0:00]:
4 Burpee Box Jump Overs (24"/20")

Time Cap: 12 Minutes

Time

Metcon

4 Rounds For Time:

400m Run
20/16 Calorie Fan Bike
10 Power Cleans (185/125)

Time Cap: 20 Minutes

Time

Accessory

For Quality:

50 Empty Barbell Curls
50 Empty Barbell Good Mornings
50 Empty Barbell Lying Skull Crushers

Time Cap: 15 Minutes

Weight

Strength

On A 19:00 Running Clock (12 Total Sets):

On The 1:00 x 3 Sets:
3 Hang Muscle Snatches (RPE 4-5)

On The 1:30 x 4 Sets:
2 Low Hang Snatches (RPE 6-7)

On The 2:00 x 5 Sets:
1 Snatch (RPE 8-9)

*Snatch Variations Can Be Power or Squat
*Review Videos For Exercise Demonstrations

Time

Metcon

On The 3:00 x 5 Rounds:

9 Overhead Squats (155/105)
7 Bar Muscle-Ups
5 Wall Walks

Score = Slowest Round

Rounds/Reps

Metcon

AMRAP 10:

10 V-Ups
20/16 Calorie Row
:30 Dual Kettlebell Front Rack Hold

Rest 5 Minutes

AMRAP 10:
10 Dual Kettlebell Front Rack Reverse Lunges
20/16 Calorie Row
30 AbMat Sit-Ups

Kettlebells: (53’s/35’s)

Time

Metcon

Teams of 2

5 Rounds For Time:
40/32 Calorie Fan Bike
30 Lateral Barbell Burpees
20-16-12-8-4 Hang Power Cleans

Time Cap: 30 Minutes

Round 1: (185/125)
Round 2: (205/145)
Round 3: (225/155)
Round 4: (245/175)
Round 5: (275/185)

*See Notes For Alternative Weights

Weight

Strength

On The 3:00 x 3 Sets:

6-6-6 Overhead Squats

*Start At RPE 6-7 & Build Across

Time

Metcon

6 Rounds For Time:

60 Double Unders
9 Thrusters (135/95)
12 Chest To Bar Pull-Ups

Time Cap: 18 Minutes

Time

Metcon

On The 10:00 x 3 Rounds:

1,000m Run
20 Bench Press (135/95)
30 Box Jump Overs (24"/20")

Completion

Accessory

:30 On / :15 Off x 8 Rounds:

Plank
Side Plank (R)
Reverse Plank
Side Plank (L)

Total Time: 6 Minutes

Time

Metcon

On The Minute x Until 100/80 Calories:

Odd Minutes: 1 Round of “Macho Man”
Even Minute: Max Calorie Fan Bike

1 Round of “Macho Man:”
3 Power Cleans
3 Front Squats
3 Shoulder To Overhead

Barbell: (185/125)

Time Cap: 20 Minutes

*No Shortcuts Training Inspired Workout
*No Squat Clean On Last Power Clean

Weight

Post Metcon Strength

At The 25:00

On The Minute x 9 Sets:
5-3-3-3-1-1-1-1-1 Deadlifts*

*Start At 6-7 RPE & Build Across

Reps

Metcon

AMRAP 2 x 6 Rounds:

250/200m Row
12 Toes To Bar
Max Dual Dumbbell Devil's Press (50's/35's)

Rest 2 Minutes Between Rounds

Rounds/Reps

Accessory

AMRAP 8:

2 Wall Complexes*
16 Heavy Rope Double Unders or 32 Crossover Single Unders

*1 Wall Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up

Weight

Strength

On The :30 x 4 Rounds:

3 Strict Press (RPE 7)

Rest 2 Minute

On The :30 x 4 Rounds:
2 Strict Press (RPE 8)

Rest 2 Minute

On The :30 x 4 Rounds:
1 Strict Press (RPE 9)

Time

Metcon

For Time:

10-9-8-7-6-5-4-3-2-1 Power Snatches (115/80)
100m Run

Time Cap: 15 Minutes

Time

Metcon

5 Rounds For Time:

21 American Kettlebell Swings (53/35)
15/12 Calorie Fan Bike
9 Box Jumps (24"/20")

Rest 1:1

Time

Metcon

For Time:

200/160 Calorie Row
150 Overhead Squats (75/55)
100 Bar Facing Burpees
50 Bar Muscle-Ups

Time Cap: 30 Minutes

*Training Think Tank Inspired Workout

Weight

Strength

On The 2:00 x 8 Rounds:

2-2-2-2-1-1-1-1 Cleans

*Start At 7-8 RPE & Build Across
*All Sets Performed As Singles (No Touch & Go)
*Cleans Can Be Power or Squat

Rounds/Reps

Metcon

AMRAP 10:

5 Deadlifts (275/185)
5 Shuttle Runs*

*1 Shuttle Run = 25' Down + 25' Back
*Review Notes For Video Demonstration

Time

Metcon

For Time:

3 Rounds:
30' Dual Dumbbell Front Rack Walking Lunge (50's/35's)
30 Double Unders

Directly Into...

2 Rounds:
60' Single Dumbbell Goblet Walking Lunge (50/35)
60 Double Unders

Directly Into...

1 Rounds:
90' Bodyweight Walking Lunge
90 Double Unders

Time

Accessory

5 Rounds For Quality:

5 Strict Dips*
:10 Dip Support Hold*
15 Banded Face Pulls

Time Cap: 10 Minutes

*Dips & Support Hold Can Be Ring or Bar
*Review Videos For Demonstration

Weight

Strength

On The Minute x 1 Round:

9 Push Press (RPE 7)

Rest 1 Minute

On The Minute x 2 Rounds:
6 Push Press (RPE 8)

Rest 1 Minute

On The Minute x 3 Rounds:
3 Push Press (RPE 9)

Time

Metcon

For Time:

5 Rope Climbs*
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
40/32 Calorie Fan Bike
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)
5 Rope Climbs*

Time Cap: 20 Minutes

*CrossFit.com Inspired Workout
*Review Notes For Substitutions

Time

Metcon

4 Rounds For Time:

400m Run
20 Toes To Bar

Time Cap: 16 Minutes

Rounds/Reps

Accessory

AMRAP 8:

10 Pistol Squats
20 Total Single Leg Dumbbell RDL's
:40 Wall Sit

Weight

Strength

On The 1:30 x 12 Rounds:

Odd Rounds: 1 Front Squat (RPE 8-9)
Even Rounds: 2 Back Squats (RPE 8-9)

*Same Front Squat Weight Across
*Same Back Squat Weight Across
*Review Notes For Example & Score

Calories

Metcon

2:00 On / 1:00 Off:

18-16-14-12-10 Burpee Box Jump Overs (24"/20")
Max Calorie Row In Time Remaining