Rounds/Reps

Metcon

AMRAP 20:

20/18 Calorie Fan Bike
15 Russian Kettlebell Swing (70/53)
100' Farmer's Carry (70's/53's)

Weight

Strength

Push Jerk

Set 1:
3 Push Jerks
Rest :30 Seconds
3 Push Jerks
Rest :30 Seconds
3 Push Jerks

Rest 2:00

Set 2:
2 Push Jerks
Rest :30 Seconds
2 Push Jerks
Rest :30 Seconds
2 Push Jerks

Rest 2:00

Set 3:
1 Push Jerk
Rest :30 Seconds
1 Push Jerk
Rest :30 Seconds
1 Push Jerk

*Use Heaviest Load For Each Set

Time

Metcon

3 Rounds For Time:

100 Double Unders
50 Wallballs (20/14)
50 AbMat Sit-Ups*

*RX+: 25 GHD Sit-Ups

Time Cap: 18 Minutes

Weight

Metcon

5 Rounds For Time:

250/200m Row
10-8-6-4-2* Power Snatches
250/200m Row

Rest 1:30 Between Rounds

*Mayhem Athlete Inspired Workout
*Increasing Weight With Descending Reps

Time Cap: 30 Minutes

Weight

Strength

Back Squat

Build To A Heavy Set of 10 Reps

Time Cap: 15 Minutes

Reps

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 Minutes

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