Teams of 2
For Time
100 Box Jumps 24/20
100 Jumping Pull-Ups
100 KB Swings 1.5/1
100 Lunges
100 K2E/Knee raises
100 Push Press 65/45
100 Hip Ext
100 Wallballs 20/14@10″
100 Burpees
100 II Unders/200 SIngles
EMOMx10
Min 1-10 Kip Swings
Min 2-10 Cal Bike
Min 3- 100m run
Min 4-20 Core
Min 5- 20 II Unders
This is a strict pull-up. We will spend sometime working on negatives if you’re unable to do a strict pull-up
21-18-15-12-9-6-3
II Unders
200m Run
RX+
The set of 3 needs to be triple unders!! That means you will do 3 triple unders on your last set. Everyone will finish with a 200m run.
EMOMx10
2 Rounds
Min 1-100m Run
Min 2-10 Push-Ups
Min 3- 20 Air Squats
Min 4- 20 Sit-Ups
Min 5- 20 Jumping Lunges
Bench Press Primer
5-3-1
Building up to metcon weight
Run 400
Max Body Weight Bench Press(Male)
Max 80% BW Bench Press(female)
Rest as needed between sets
You will score your run under time and y our reps under reps. Each round is scored separately.
5 Rounds each for time & reps
Run 400m
Max Reps Body Weight Bench Press(Male)
Max Reps 80%BW (Female)
You will run the 400, come in log your time quickly and start your max reps on bench. Score time and reps.
EMOMx10
Min 1- 15 Thrusters BB
Min 2- 10 Kip Swings
Min 3- 10 KBS
Min 4- 10 RIng Rows
Min 5- 15 Front Squats BB
5 Sets
1 Tempo Front Squat
1 Front Squats
1)60% 2)65% 3)70% 4)70% 5)70%
Tempo Front Squat- Take a full 5 second descent on the squat.
3 Second pause in the bottom. Stand
For Time
800m Run
50 Thrusters 65/45
30 Pull-Ups
RX+
1000m Run
50 Thrusters 75/55
30 C2B
8x100m “Easy” Relay Races…
then…
AMRAP x 8 Minutes
2, 4, 6, 8…
Up/Down Broad Jumps
Glute Bridges
Step Ups
FOR TIME
50 Burpees*
into…
5 ROUNDS
12 DB Hang Power Clean (50/35)|(35/25)
12 DB Suitcase Box Step-Over (24/20)
into…
50 Burpees
*Cap Burpees at 5:00 for both Buy-In and Cash-Out.
2:00 Slow Pedal on Bike
2:00 Rebound Recovery
Teams of 2
AMRAPx30
30 Wallballs 20/14@10′
20 Burpees
10 P Clean & Jerks
Run 200m (One team member running at a time)
Each round you will go up in C&J weight. If you make it to the top you will repeat the top load until time is up.
Round 1 95/65
Round 2 115/85
Round 3 135/95
Round 4 155/105
Round 5 185/125
Round 6 205/155
Round 7 225/175
Brief & Warm-up 0-12
Squat Cleans 12-45
Metcon 45=60
AMRAPx6
10 Hang P Cleans BB
10 Front Squats BB
10 Straight Legged Deads
10 II Unders
10 Kip Swings
10 PVC Pass through Lunges
Working on building to as AHAP
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled
3 Round for time of:
50 Squats
7 Pull-Ups
10 Hang Power Cleans 115/85
5 Min Stations
2:00 Min Max Push-Ups
Rest 1:00 Min
2:00 Min Max Push-Ups
Rest 2:00 Min
2:00 Min Max Nasties (jumping lunges)
Rest 1:00 Min
2:00 Min Max Nasties
Rest 2:00 Min
2:00 Min Max Cal Row
Rest 1:00 Min
2:00 Min Max Cal Row
Rest 2:00
2:00 Min Max Box Step Ups 20″
Rest 1:00 Min
2:00 Min Max Box Step Ups
Teams of 3
AMRAPx35
150 Wallballs 20/14@10
30 Pull-Ups RX+ 10 Rope Climbs
30 P Snatches 95/65 RX+ 135/95
1000m Row
30 Clean & Jerks 95/65 RX+135/95
300 II Unders/600 Singles
Every 15 Min we will take a break from the madness.
