Metcon

AMRAP 20:

27 AbMat Sit-ups

21 Dumbbell Bench Press (50/35)'s

15 Pull-ups

9 Shuttle Runs

Weight

Strength

Split Jerk

2 Rep Max

Rounds/Reps

Metcon

AMRAP 15:

30 Wallballs (20/14)

20/15 Calorie Row

10 Power Cleans (135/95)

Metcon

5 Rounds For Time:

12 Toes to Bar

400 Meter Run

24 Dumbbell Snatches (50/35)

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes

Weight

Strength

Front Squat

5 Rep Max

Rounds/Reps

Metcon

AMRAP 12:

60/50 Calorie Bike

Max Rounds With Time Remaining..

30 Double Unders, 1 Front Squat

30 Double Unders, 2 Front Squats

30 Double Unders, 3 Front Squats

....

Barbell: (115/85)

Time

Metcon

30-20-10:

Push Press (115/85)

Burpee Pull-ups

Box Jump Overs (30"/24")

Time Cap: 20 Minutes

Reps

Team "Nukes"

[TEAMS OF 3]

AMRAP 10:

1 Mile Run

Max Deadlifts (315/225)

Directly Into...

AMRAP 10:

1 Mile Run

Max Power Cleans (225/155)

Directly Into...

AMRAP 10:

1 Mile Run

Max Overhead Squats (135/95)

Weight

Strength

Snatch

1 Rep Max

Time

Metcon

For Time:

90/75 Calorie Row

75 Hang Power Snatches (75/55)

60 Toes to Bar

Partition However You'd Like

Time Cap: 18 Minutes

Reps

Metcon

4 Rounds For Total Reps:

3 Minute Echo Bike Calories

2 Minute Shuttle Runs

1 Minute Dumbbell "Macho Man" (50/35)'s

1 Minute Rest

Staff Notes

Metcon:

1 Round of Dumbbell Macho Man:

3 Dumbbell Power Cleans

3 Dumbbell Front Squats

3 Dumbbell Push Jerks

Weight

Strength

Bench Press

5 Rep Max

Rounds/Reps

Metcon

AMRAP 15:

5 Chest to Bar Pull-ups

30 Double Unders

10 Push-ups

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 Max

Time

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

------------------------------------

3 Guys: 60 Calories

2 Guys, 1 Girl: 55 Calories

2 Girls, 1 Guy: 50 Calories

3 Girls: 45 Calories