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

Weight

Strength

Strict Press

10 Sets of 3 Reps

*Increase Weight Every 2 Sets

Time

Metcon

5 Rounds For Time:

20 Bench Press (135/95)
20/18 Calorie Fan Bike

Time Cap: 20 Minutes

RX+: (155/105)

Rounds/Reps

Metcon

AMRAP 20:

10 Strict Pull-Ups
30/24 Calorie Row
50' Dumbbell Walking Lunge (50/35)

Completion

Accessory

For Quality:

60 Banded Face Pulls*

*Every 20 Reps (Including 0): 20 V-Ups"

Weight

Power Snatch

On The 2:30 x 6:

Round 1: 6 Reps
Round 2: 6 Reps
Round 3: 6 Reps
Round 4: 4 Reps
Round 5: 4 Reps
Round 6: 2 Reps

Reps

Metcon

For Total Max Reps:

1 Minute: Max Power Cleans
2 Minutes: Max Double Unders
3 Minutes: Max Wall Walks
2 Minutes: Max Double Unders
1 Minute: Max Power Cleans

Barbell: (135/95)

Weight

Pausing Front Squats

5 Sets:

3 Pausing Front Squats*

*Pause :03 In Bottom
*Keep Weight Across 5 Sets (7-8 RPE)

Time

Metcon

On The 2:00 x 8 Rounds:

250/200m Row
10 Thrusters (95/65)

Score = Slowest Round

Rounds/Reps

Metcon

AMRAP 12:

6 Bar Muscle-Ups
9 Deadlifts (185/135)
12 Box Jump Overs (24"/20")

Completion

Accessory

On The Minute x 8:

Odd Minutes: :20 L-Sit (Accumulate)
Even Minutes: 12 Unbroken Alt. Dumbbell Snatches (50/35)*

*RX+: (70/50)

Time

Metcon

For Time:

50-40-30-20-10 Wallballs (20/14)
10-20-30-40-50 AbMat Sit-Ups

75 Single Unders After Each Round

Time Cap: 20 Minutes

Time

Metcon

Teams of 2

20 Rounds For Time:
3 Power Snatches (135/95)
200m Run
1 Rope Climb

*Partners Complete Full Rounds

Time Cap: 35 Minutes

Weight

Strength

Split Jerk

Every 3 Minutes x 3 Sets:
3 Split Jerks

Every 2 Minutes x 2 Sets:
2 Split Jerks

Every Minute x 1 Set:
1 Split Jerk

Reps

Metcon

2-2-2-3 Intervals:

25/20 Calorie Fan Bike
Max Shoulder To Overhead (135/95)

Rest 1 Minute Between Intervals

RX+: (185/135)

Time

Metcon

For Time:

600m Run
6 Rounds of Chest-To-Bar "Cindy"
600m Run
6 Rounds of Chest-To-Bar "Cindy"
600m Run

1 Round of Chest-To-Bar "Cindy"
5 Chest To Bar Pull-Ups
10 Push-Ups
15 Air Squats

Time Cap: 30 Minutes

Completion

Accessory (Optional)

3 Sets For Quality:

15 Banded Good Mornings
:20 Handstand Hold
25 Hollow Body Rocks

Weight

Strength

Build To A Heavy Complex:

5 Deadlifts
3 Cleans
1 Hang Power Clean

Rounds/Reps

Metcon

AMRAP 12:

30 Double Unders
2-4-6-8-10... Power Cleans (155/105)*

*Add 2 Reps Each Round

Time

Metcon

For Time:

50/40 Calorie Fan Bike
50 Burpees
30/24 Calorie Fan Bike
30 Burpees
10/8 Calorie Fan Bike
10 Burpees

Time Cap: 18 Minutes

Weight

Accessory (Optional)

On The Minute x 10:

Odd Minutes: 12 Dumbbell Bench Press
Even Minutes: 12 Back Extension

Weight

Strength

On The Minute x 8:

2 Back Squats

- Use Heaviest Load Across (~RPE 8)

Time

Metcon

5 Rounds For Time:

18/15 Calorie Row
15 Toes To Bar
12 Front Squats (115/85)

Rest 1 Minute Between Intervals

Time Cap: 20 Minutes

Time

Accessory (Optional)

5 Sets For Time:

50' Sandbag Carry (150/100)*
2 Rope Climbs

Time Cap: 10 Minutes

*Substitute: 50' Farmer's Carry (53's/35's)