Weight
Strength
Back Squat
Build To A Heavy Set of 10 Reps
Time Cap: 15 MinutesReps
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 MinutesTime
Metcon
Teams of 2
For Time:
300-200-100 Double Unders
60-40-20 Thrusters (115/85)
*Split Reps As Desired
Time Cap: 25 MinutesReps
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 SetsRounds/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 RoundsCompletion
Accessory
3 Giant Sets:
10 Superman Raises*
20 Bodyweight Bulgarian Split Squats (10 Each Leg)
:40 Plank
*RX+: GHD Hip ExtensionsWeight
Deadlift
Every :30 x 20 Rounds:
1 Deadlift (7-8 RPE)*
*Don't Max Out
*Same Weight Across All Rounds
*Strength With High Heart RateCalories
Metcon
On The 3:00 x 4 Rounds
21 Pull-Ups
12 Deadlifts (245/165)
Max Calorie Fan Bike
*No Rest Between RoundsTime
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 WorkoutCompletion
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 MinutesTime
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-UpsTime
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 DesiredWeight
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 RepsReps
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 RoundRounds/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 MinutesTime
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 MinutesWeight
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 JerkReps
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 MinutesCompletion
Accessory (Optional)
3 Sets For Quality:
15 Banded Good Mornings
:20 Handstand Hold
25 Hollow Body RocksWeight
Strength
Build To A Heavy Complex:
5 Deadlifts
3 Cleans
1 Hang Power CleanRounds/Reps
Metcon
AMRAP 12:
30 Double Unders
2-4-6-8-10... Power Cleans (155/105)*
*Add 2 Reps Each Round