Rounds/Reps

Metcon

AMRAP 9:

9 Pull-Ups
1-2-3-4-5... Overhead Squats (95/65)*

RX+: (135/95)

Weight

Strength

Build To A Heavy Set of 5

Overhead Squats

Time Cap: 15 Minutes

Rest 3 Minutes

Then Complete:
10 Reps at 75% of Heavy Set of 5

Time

Metcon

5 Rounds For Time:

30 AbMat Sit-Ups
20/16 Calorie Fan Bike
10 Dumbbell Goblet Walking Lunges (50/35)

Time Cap: 25 Minutes

Completion

Accessory

For Quality:

Banded Tricep Pushdown: 1x75
Barbell Curl: 1 x 50
Lu Raises: 1 x 25

Weight

Strength

3-3-3-3-3

Touch & Go Cleans*

Rest 2:00 Between Sets

*Power or Squat Cleans (Squat Preferred)
*All Reps Must Be Touch & Go
*Start at 7 RPE And Build Across

Rounds/Reps

Metcon

AMRAP 15:

10 Handstand Push-Ups
10 Power Cleans (135/95)
10 Lateral Barbell Burpees

Rest 1:1

*Krypton Athletics Inspired Workout

Rounds/Reps

Metcon

AMRAP 20:

400m Run
20/16 Calorie Row
10 Box Jump Overs (24"/20")*

RX+: (30"/24")

Time

Metcon

For Time:

100-80-60-40-20 Double Unders*
15 Toes To Bar*

*Singles Unders: 150-120-90-60-30

RX+: 150-120-90-60-30 Doubles Unders & 18 Toes To Bar

Time Cap: 15 Minutes

Weight

Post Metcon Strength

On The 3:00 x 3 Sets:

12-9-6 Push Press

Set 1: 12 Reps
Set 2: 9 Reps
Set 3: 6 Reps

* Use Heaviest Load For Each Set

Time

Metcon

For Time:

1,500/1,200m Row
18 Wall Walks 
21 Syncho Power Cleans (155/105)
18 Wall Walks
1,500/1,200m Row

*RX+: Syncho Squat Cleans (185/135)
*Split Reps As Desired

Time Cap: 35 Minutes

Time

Metcon

For Time:

800m Run
15 Chest-To-Bar Pull-Ups*
400m Run
20 Chest-To-Bar Pull-Ups*
200m Run
25 Chest-To-Bar Pull-Ups*

*RX+: 5-10-15 Ring or Bar Muscle-Ups

Time Cap: 15 Minutes

Completion

Accessory

3 Rounds For Quality:

10 Dumbbell Bent Over Rows (Each Side)
20 Box Step-Ups (24"/20")*
:30 Superman Hold*

*RX+: 20 Pistol Squats & :30 GHD Sorenson Hold
*Athletes Choose Dumbbell Load

Rounds/Reps

Metcon

AMRAP 20:

20/18 Calorie Fan Bike
15 Russian Kettlebell Swing (70/53)
100' Farmer's Carry (70's/53's)

Weight

Strength

Push Jerk

Set 1:
3 Push Jerks
Rest :30 Seconds
3 Push Jerks
Rest :30 Seconds
3 Push Jerks

Rest 2:00

Set 2:
2 Push Jerks
Rest :30 Seconds
2 Push Jerks
Rest :30 Seconds
2 Push Jerks

Rest 2:00

Set 3:
1 Push Jerk
Rest :30 Seconds
1 Push Jerk
Rest :30 Seconds
1 Push Jerk

*Use Heaviest Load For Each Set

Time

Metcon

3 Rounds For Time:

100 Double Unders
50 Wallballs (20/14)
50 AbMat Sit-Ups*

*RX+: 25 GHD Sit-Ups

Time Cap: 18 Minutes

Weight

Metcon

5 Rounds For Time:

250/200m Row
10-8-6-4-2* Power Snatches
250/200m Row

Rest 1:30 Between Rounds

*Mayhem Athlete Inspired Workout
*Increasing Weight With Descending Reps

Time Cap: 30 Minutes

Weight

Strength

Back Squat

Build To A Heavy Set of 10 Reps

Time Cap: 15 Minutes

Reps

Metcon

AMRAP 3:

30/24 Calorie Fan Bike
Max Burpees

Rest 3 Minutes

AMRAP 3:
30/24 Calorie Fan Bike
Max Box Jumps

Rest 3 Minutes

AMRAP 3:
30/24 Calorie Fan Bike
Max Burpee Box Jumps

Box: (24"/20")

Time

Metcon

4 Rounds For Time:

400m Run
12 Strict Pull-Ups*
16 Alternating Dumbbell Cleans (50/35)*

*RX+: 4 Rope Climbs & (70/50) Dumbbell

Time Cap: 20 Minutes

Time

Metcon

Teams of 2

For Time:
300-200-100 Double Unders
60-40-20 Thrusters (115/85)

*Split Reps As Desired

Time Cap: 25 Minutes

Reps

Bench Press

4 Sets:

Set 1: 8 Reps
Set 2: 8 Reps
Set 3: 8 Reps
Set 4: Max Reps*

*Spotter Mandatory
* RPE 6-7 Across All Sets

Rounds/Reps

Metcon

AMRAP 9:

9 Toes To Bar
6 Lateral Barbell Burpees
3 Power Snatches (135/95)

Reps

Metcon

AMRAP 4 x 4 Rounds:

500/400m Row
20 Box Jump Overs (24"/"20)
Max Wallballs (20/14)

Rest 2 Minutes Between Rounds

Completion

Accessory

3 Giant Sets:

10 Superman Raises*
20 Bodyweight Bulgarian Split Squats (10 Each Leg)
:40 Plank

*RX+: GHD Hip Extensions

Weight

Deadlift

Every :30 x 20 Rounds:

1 Deadlift (7-8 RPE)*

*Don't Max Out
*Same Weight Across All Rounds
*Strength With High Heart Rate

Calories

Metcon

On The 3:00 x 4 Rounds

21 Pull-Ups
12 Deadlifts (245/165)
Max Calorie Fan Bike

*No Rest Between Rounds

Time

Metcon

10 Rounds For Time:

100m Run
3 Hang Power Cleans (155/105)*
3 Shoulder To Overhead (155/105)*

RX+ Barbell: (185/135)

Time Cap: 15 Minutes

*Jump Ship Training Inspired Workout

Completion

Accessory Work

4 Rounds For Quality:

4 Rounds For Quality:
15 AbMat Sit-Ups
100' Dual Kettlebell Front Rack Carry (53's/35's)

RX+: GHD Sit-Ups & Sandbag Carry (150/100)

Reps

Overhead Squats

Every 3:00 x 5 Sets:

10-8-6-4-2 Overhead Squats

*Increase Weight Across 5 Sets
*Overhead Squats Completed Last Saturday (7/26) For Conditioning. Today's For Strength.

Time

Metcon

For Time:

2,000/1,600m Row

Every 3 Minutes (Including 0:00):
15 Double Dumbbell Front Squats (50's/35's)

Time Cap: 15 Minutes

Time

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
15 Push-Ups*
25-20-15-10-5 Russian Kettlebell Swings (70/53)

RX+: Handstand Push-Ups

Time

Metcon

For Time:

1 Mile Run
80 Toes To Bar
60 Overhead Squats (135/95)
80 Toes To Bar
1 Mile Run

Time Cap: 35 Minutes

*One Partner Works At A Time
*Split Work As Desired