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

3 Rounds For Time:

10 Wallball Lunges (14/10)
10 Burpees
50m Farmer’s Carry (50’s/35’s)

Directly Into…

2 Rounds For Time
20 Wallball Lunges (14/10)
15 Burpees
100m Farmer’s Carry (50’s/35’s)

Directly Into…

1 Rounds For Time
30 Wallball Lunges (14/10)
20 Burpees
200m Farmer’s Carry (50’s/35’s)

Time Cap: 25 Minutes

Metcon

Teams of 2

5 Rounds For Time:
400m Team Run
10-8-6-4-2 Barbell Complexes (135/95)
6 Rope Climbs

1 Barbell Complex:
3 Power Cleans
3 Front Squats

Time Cap: 35 Minutes

*Partners Complete Full Barbell Complex, Then Switch

Strength

On The 1:30 x 6 Sets:

3 Push Press*

*Same Weight Across (RPE 8-9)

Rounds/Reps

Metcon

AMRAP 10:

10 Strict Handstand Push-Ups
200m Row

Metcon

AMRAP 18:

24/20 Calorie Bike
12 Box Jumps (24"/20")
60' Odd Object Walking Lunges*

*30' Segments

Accessory

3 Rounds For Quality:

5 Nordic Curls (Partner Assisted)
:15 Front Scale (R)
:30 Bar Hang (Cumulative)
:15 Front Scale (L)

Rest As Needed Between Sets

* See Notes & Videos For Exercise Demonstrations

Metcon

10 Rounds For Time:

4 Bar Muscle-Ups
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

Time Cap: 12 Minutes

Weight

Post Metcon Strength

On The 2:30 x 4 Sets:

4 Clean Grip Deadlifts + :20 Isometric Bar Hold

*Start At RPE 6-7 & Build Across
*All Reps "Touch & Go"

Metcon

AMRAP 2 x 6 Rounds:

200m Run
50 Double Unders/25 Heavy Rope Double Unders
Max V-Ups*

Rest 2 Minutes Between Rounds

*90 Single Unders
*RX+: Max GHD Sit-Ups

Completion

Accessory

On The Minute x 10:

25' Handstand Walk*
5 Dumbbell Bench Press*

*See Notes For Exercise Alternatives

Strength

On The 2:00 x 5 Sets:

2 Pausing Front Squats (:02 In Bottom)
2 Front Squats

*Start At RPE 5-6 & Build Across

Time

Metcon

For Time:

30/24 Calorie Row
30 Thrusters (95/65)
30/24 Calorie Row
20 Thrusters (115/85)
30/24 Calorie Row
10 Thrusters (135/95)
30/24 Calorie Row

Time Cap: 15 Minutes

Happy Easter!

Metcon

AMRAP 30:

10 Odd Object Cleans*
20 Burpees To Target*
40 Synchro Double Unders

On The 0:00, 5:00, 10:00, 15:00, 20:00, 25:00:
30/24 Calorie Fan Bike

*See Notes For Movement Options & Explanation

Strength Complex

On The 3:00 x 3 Sets:

1 Back Rack Complex*

1 Back Rack Complex:
3 Back Squats
6 Alternating Reverse Lunges
3 Back Squats

*Start At RPE 6-7 RPE & Build Across

Time

Interval "Karen"

:45 On / :15 Off:

150 Wallballs

Time Cap: 11:45 (12 Minutes)

Metcon

4 Rounds For Time:

10 Shuttle Runs
40-30-20-10 Russian Kettlebell Swings (53/35)

1 Shuttle Run = 25' Down + 25' Back

Time Cap: 20 Minutes

Completion

Posterior Chain Accessory

Alternating Tabata:

Banded Face Pulls & Superman Hold

Rest 2 Minutes

Alternating Tabata:
Side Plank & Glute Bridges

Total Time: 10 Minutes

Strength

On The 3:00 x 6 Sets:

6 Strict Press
Max L-Sit*

*Same Weight Across (RPE 7-8)
*L-Sit: Seated, Paralletes, Hanging

Rounds/Reps

Metcon

AMRAP 16:

20/16 Calorie Row
16 Toes To Bar
4 Wall Walks

Metcon

2 Rounds For Time:

10 Squat Snatches (155/105)
40 Box Jump Overs (24"/20")
800m Run

Time Cap: 20 Minutes

Weight

Post Metcon Strength

At The 24:00

On The 2:00 x 4 Sets:
2 Hang Snatches

*Power or Squat Permitted
*Start At 5-6 RPE & Build Across