Time
"Kelly"
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wallballs (20/14)
Weight
Strength
Front Squat
On the 2:00 x 5 Sets:
2 Front Squats
Same Weight Across
Rounds/Reps
Metcon
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Row
3 Rope Climbs
Dumbbell: (70/50)
Rounds/Reps
Metcon
AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*
Dumbbells: (50/35)'s
Weight
Strength
On the 3:00 x 5 Sets:
3 Deadlifts
Same Weight Across
Time
Metcon
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (225/155)
Time Cap: 18 Minutes
Time
"Team Tosh Sprints"
3 Rounds For Time:
[TEAMS OF 2]
200 Meter Run
400 Meter Run
600 Meter Run
* You Go, I Go.
Time Cap: 35 Minutes
Completion
Accessory Work
3 Rounds For Quality:
10 Supinated Grip Ring Rows
20 Pistol Squats (10 Each Leg)
:30 Wall Facing Handstand Hold
Weight
Strength
On the 3:00 x 5 Sets:
3 Push Jerks
Same Weight Across
Rounds/Reps
Metcon
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: (95/65)
Box: (24"/20")
Time
Metcon
For Time:
5 Rounds:
20/15 Calorie Row
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
20/15 Calorie Row
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
20/15 Calorie Row
10 Burpee Pull-ups
Dumbbells: (50/35)'s
Time Cap: 30 Minutes
Completion
Gymastics Primer
On The Minute x 6
Minute 1 - :30 Active Hang
Minute 2 - :30 High Plank
Minute 3 - 5 Negative Pull-Ups
Minute 4 - :25 Bottom of Push-Up Active Hold
Minute 5 - 8 Pull-Ups
Minute 6 - :20 Hand Release Push-Ups
Weight
Strength
On the 3:00 x 5 Sets:
3 Front Squats
Same Weight Across
Time
Metcon
For Time:
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Barbell: (155/105)
Time Cap: 15 Minutes
Time
"9/11"
For Time:
2,001 Meter Row
343 Double Unders
110 Dumbbell Box Step-ups (20")
2,977 Meter Row
Dumbbell: (50/35)
Time Cap: 35 Minutes
Time
Metcon
4 Rounds For Time:
30 AbMat Sit-ups
20/15 Calorie Bike
10 Push Jerks (165/115)
Time
"Team Schmalls"
For Time:
[TEAMS OF 3]
Buy-In:
800 Meter Run (Together)
150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings (53/35)
30 Handstand Push-ups
Cash-Out:
800 Meter Run (Together)
Time Cap: 30 Minutes
Weight
Strength
Power Clean
10 Rep Max
Time
Metcon
3 Rounds For Time:
21-15-9
Toes to Bar
50 Double Unders
21-15-9
Squat Cleans
50 Double Unders
Barbell: (115/85)
Time Cap: 18 Minutes
Calories
Metcon
As Many Reps As Possible
AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
1,000/900 Meter Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
500/450 Meter Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
250/225 Meter Row
Max Calorie Bike
Weight
Strength
Strict Press
3 Rep Max
Time
"Betty"
5 Rounds For Time:
12 Push Presses (135/95)
20 Box Jumps (24"/20")
Reps
Metcon
3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Rope Climbs
Rest 3 Minutes Between Rounds
Weight
Strength
Back Squat
5 Rep Max
Time
Metcon
For Time:
30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row
Time Cap: 12 Minutes
Reps
Metcon
5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (Bodyweight)
90 Seconds Bike Calories
Max Strict Ring Dips
Time Cap: 25 Minutes
Time
Team "Mr. Joshua"
5 Rounds For Time:
[TEAMS OF 3]
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts (250/175)
* Split Deadlifts However
Weight
Strength
Squat Clean
5 Rep Max
Rounds/Reps
Metcon
AMRAP 12:
15 Wallballs (20/14)
1-2-3.. Burpee Pull-ups
Weight
Strength
Bench Press
10 Rep Max
Time
Metcon
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar