Time
Metcon
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
Weight
Strength
Overhead Squat
10 Rep MaxTime
Metcon
3 Rounds For Time:
400 Meter Run
20 Burpees
1,000/800 Meter Bike
Time Cap: 20 Minutes
10 Rounds For Time:
10-1 Bench Press (155/105)
5 Strict Pull-ups
250/200 Meter Row
Team "Morrison" [TEAMS OF 3]:
50-40-30-20-10:
Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)
* All partners begin on different station
* Can only rotate when all 3 have finished the designated reps
Power Clean
1 Rep Max
AMRAP 15:
1 Round of "DT" (135/95)
1-2-3..Rope Climbs (15')
3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats
Round 1: Burpees
Round 2: Handstand Push-ups
Round 3: Wall Walks
Time Cap: 30 Minutes
Strict Press
10 Rep Max
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
5 Rounds x AMRAP 3:
30/24 Calorie Bike
60 Double Unders
Max Power Snatches (95/65)
Rest 3 Minutes Between Rounds
Back Squat
1 Rep Max
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Bar Muscle-ups
21-18-15-12-9:
Deadlifts (185/135)
Shuttle Runs
Dumbbell Push Jerks (50/35)'s
AMRAP 30:
60 Calorie Row
15 Rope Climbs (15')
45 Power Snatches (115/85)
Split Reps As You'd Like
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3 Guys: 60 Calories
2 Guys, 1 Girl: 55 Calories
2 Girls, 1 Guy: 50 Calories
3 Girls: 45 Calories
Deadlift
10 Rep Max
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)
Directly Into...
Max Bar-Facing Burpees
AMRAP 20:
40 AbMat Sit-ups
21 American Kettlebell Swings (53/35)
12 Bench Press (135/95)
Push Jerk
1 Rep Max
3 Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135/95)
Time Cap: 15 Minutes
3 Rounds x AMRAP 5:
5 Power Cleans (155/105)
10 Box Jumps (30"/24")
15/12 Calorie Bike
Rest 5 Minutes Between Rounds
* Pick up where you left off.
Front Squat
3 Rep Max
For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders
Time Cap: 20 Minutes
8 Rounds For Time:
4 Strict Pull-ups
8 Dumbbell Snatches (Right)
8 Overhead Lunges (Right)
8 Dumbbell Snatches (Left)
8 Overhead Lunges (Left)
Dumbbell: (50/35)
Time Cap: 20 Minutes
[TEAMS OF 3]
AMRAP 30:
500/400 Meter Bike
10 Push-ups
15 Wallballs (20/14)
After Each Round:
200 Meter Team Run
* Next partner can start when bike opens up
* Score: Fully completed rounds of 500-10-15
Power Snatch
5 Rep Max
AMRAP 12:
9 Box Jump Overs (24"/20")
6 Chest to Bar Pull-ups
3 Power Snatches (135/95)
5 Rounds For Time:
400 Meter Row
300' Farmers Carry (50/35)'s
200 Meter Run
10 Deadlifts (225/155)
Time Cap: 30 Minutes