Metcon

Teams of 2

AMRAP 24:
1200m Run*
6 Rope Climbs
30 Bench Press (155/105)

*You Go, I Go
*Complete Run In 200m Intervals

Strength

On The 2:00 x 7 Sets:

1 x 4 Overhead Squats (RPE 6-7)
2 x 2 Overhead Squats (RPE 7-8)
4 x 1 Overhead Squat (RPE 8-9)

Time

Metcon

3 Rounds For Time:

75’ Dual Dumbbell Farmer's Walking Lunge*
500/400m Row
25 V-Ups*

*Dumbbells: (50's/35's)
*RX+: 25 GHD Sit-Up

Time Cap: 15 Minutes

Metcon

On The 1:30 x 5 Rounds:

15/12 Calorie Bike
Max Box Jump Overs (24"/20")

Rest 1:30 Between Rounds

Completion

Accessory

3 Rounds For Max Reps:

AMRAP :30: Max Banded Bicep Curls
AMRAP :30: Max Banded Tricep Pushdowns
AMRAP :30: Max Banded Face Pulls

Rest :30 After Each AMRAP

Total Time: 8:30 Minutes

Strength

On The Minute x 10 Sets:

2 Strict Press*
20' Handstand Walk*

*See Notes For Alternative Options
*RPE 7-8 & Keep Weight The Same Across

Time

Metcon

For Time:

40 Bar Facing Burpees
40 Deadlifts (155/105)
20 Bar Facing Burpees
20 Clean and Jerks (155/105)
10 Bar Facing Burpees
10 Power Snatches (155/105)

Time Cap: 20 Minutes

Metcon

For Time:

600m Run
20 Muscle-Ups (Ring or Bar)
600m Run
20 Muscle-Ups (Ring or Bar)
600m Run

Time Cap: 18 Minutes

Time

Accessory

For Time:

:75 Accumulated L-Sit*

*Every Break: 75' Sandbag Carry

Time Cap: 6 Minutes

Strength

On The 2:30 x 6 Sets:

Odd Sets: 12-8-4 Touch & Go Deadlifts
Even Sets: 6-4-2 Deadlifts (Singles)

*Start At RPE 6-7 & Build Across

Rounds/Reps

Metcon

AMRAP 16:

32 Air Squats
24 Heavy Rope Double Unders*
4 Dual Dumbbell Devil’s Press (50's/35's)

*RX Options: 48 Double Unders or 64 Single Unders

Metcon

On The 3:30 x 6 Rounds:

18 Russian Kettlebell Swings (53/35)
15/12 Calorie Row
120’ Farmer’s Carry (53’s/35’s)

Score = Slowest Round

Partner Metcon

5 Rounds For Time:

60 Ping Pong Wallballs (20/14)
40/32 Calorie Fan Bike
20 Synchro Toes Bar
10 Wall Walks

Time Cap: 40 Minutes

Strength

On The 1:30 x 9 Sets:

Sets 1-3: 3 Pausing Split Jerks
Sets 4-6: 2 Pausing Split Jerks
Sets 7-9 1 Pausing Split Jerk

*:03 Pause In Dip & :03 Pause In Catch

Time

Metcon

For Time:

800m Run
40 Burpee Box Get Overs (30")
800m Run

Time Cap: 20 Minutes

*Mayhem Classic Inspired Workout"

Metcon

AMRAP 3 x 5 Rounds:

25/20 Calorie Row
20 Russian Kettlebell Swings (53/35)
Max Rope Climbs

Rest 2 Minutes Between Rounds

Completion

Accessory

3 Rounds For Quality:

12 Kettlebell Lateral Side Bend (R)
24 Hollow Body Rocks
12 Kettlebell Lateral Side Bend (L)
24 Superman Rocks

Strength

On The :30 x 4 Sets:

1 Back Squat (RPE 9)

Rest 1 Minute

On The 1:00 x 3 Sets:
2 Back Squats (RPE 8)

Rest 1 Minute

On The 1:30 x 2 Sets:
4 Back Squats (RPE 7)

Rest 1 Minute

On The 2:00 x 1 Sets:
8 Back Squats (RPE 6)

Metcon

3 Rounds For Time:

30-20-10 Dual Dumbbell Front Squats (50's/35's)
60 Double Unders*
30-20-10 Dual Dumbbell Push Press (50's/35's)
60 Double Unders*

Time Cap: 18 Minutes

*90 Single Unders

Metcon

AMRAP 12:

18/15 Calorie Fan Bike
12 Push-Ups
6 Deadlifts (315/205)

Reps

Strength

AMRAP 2:

Max Power Clean & Jerks* (RPE 7)

Rest 2 Minute

AMRAP 2:30:
Max Power Clean & Jerks* (RPE 8)

Rest 2:30 Minute

AMRAP 3:
Max Power Clean & Jerks* (RPE 9)

Total Time: 12 Minutes

*Track Weights In Notes Section

Metcon

For Time:

1,200m Run
80 Pull-Ups
40 Overhead Squats (155/105)

*Partition Reps As Desired

Time Cap: 20 Minutes

Completion

Accessory

3 Rounds For Quality:

15 Banded Pallof Press (R)
:30 Accumulated Ring Support
15 Banded Pallof Press (L)
:30 Handstand Hold

Metcon

On The Minute X 20:

Minute 1: 12 Front Rack Reverse Lunges (135/95)
Minute 2: 18/15 Calorie Row
Minute 3: 24 AbMat Sit-Ups
Minute 4: Rest

Completion

Mobility

For Completion:

:30 Cobra Stretch
:45 Couch Stretch (Each Leg)
1:00 Supine Hip Flexion (Wall Supported)

Metcon

Team of 2

50 Single Dumbbell Box Step Overs
50 Synchro Single Dumbbell Thrusters 
50 Toes To Bar
40 Box Jump Overs
40 Synchro Alternating Dumbbell Snatches 
40 Chest To Bar Pull-Ups
300 Double Unders*
30 Bar Muscle-Ups

*450 Single Unders

Box: (24”/20”)
Dumbbell: (50/35)

Time Cap: 20 Minutes
*Coach Danny Inspired Workout

Post Metcon Strength

At The 20:00:

Build To A Heavy Complex:
1 Clean
2 Front Squats
3 Shoulder To Overhead

Time Cap: 12 Minutes

*Partners Share The Barbell

Hypertrophy & Strength

On The Minute x 8 Rounds (4 Each):

Odd Minutes: 12 Dumbbell Bench Press (RPE 6-7)
Even Minutes: 6 Pendlay Rows (RPE 7-8)

Rounds/Reps

Metcon

AMRAP 15:

15/12 Calorie Fan Bike
10 Lateral Odd Object Burpees
50’ Odd Object Carry*

Metcon

12 Rounds For Time:

1 Rope Climb
200m Run
6 American Kettlebell Swings (70/53)

Time Cap: 24 Minutes

Rounds/Reps

Accessory

AMRAP 9:

12 Lu Raises
9 Dips (Bar or Rings)
6 Barbell Curls

Strength

0:00 - 5:00:

Build To A Heavy Set of 21 Push Jerks

5:00 - 10:00:
Build To A Heavy Set of 15 Push Jerks

10:00 - 15:00:
Build To A Heavy Set of 9 Push Jerks

Reps

Metcon

AMRAP 1 x 9 Rounds:

3 Wall Walks
6 Box Jump Overs (30”/24”)
Max Thrusters (115/85)

Rest 1 Minute Between Rounds

Metcon

For Time:

50/40 Calorie Fan Bike
750/600m Row
1 Mile Run
750/600m Row
50/40 Calorie Fan Bike

Time Cap: 25 Minutes

Completion

Accessory

4 Sets For Completion:

:15 Copenhagen Hold (R)
5 Renegade Row (50’s/35’s)
:15 Copenhagen Hold (L)

Barbell Cycling

2 Sets:

:20 Max Hang Power Snatches (RPE 6)
:40 Rest

Rest 2 Minute

2 Sets:
:20 Max Hang Power Snatches (RPE 7)
:40 Rest

Rest 2 Minute

2 Sets:
:20 Max Hang Power Snatches (RPE 8)
:40 Rest

Reps

Metcon

On The Minute x 10:

40 Double Unders*
Max Snatches (185/125)

*60 Single Unders