4 X 5 Minute AMRAP’s of:
200 – Meter Run
7 – Wall Ball (20/14)
7 – Toes To Bar
Rest 3 Minutes between AMRAPS
*Complete 4 separate 5 minute amraps with 3 minute rests between each. Start the next amrap where you left of from the previous. Try to maintain the same pace for each of the amraps. Record total completed rounds for the workout.
High Hang Snatch + Mid Hang Snatch + Snatch 2″ Below Knee
In teams of 3 perform a 15 minute AMRAP of:
250 – Meter Row
15 – Power Snatch (95/65)
One person rowing, one person snatching, and one person resting. Rotate after both row and snatches are complete. Record individual rounds and reps.
For Time:
Run 800 Meters
3 Rounds of:
15-Air Squats Holding 15/10 lb plate
10-Deadlifts (@60% 1RM)
5-Muscle Ups or Strict Pull Ups
Run 800 Meters
4 Rounds (Not For Time)
15 – GHD Sit Ups
25 – Double Unders
No Singles – if you can’t do doubles then do attempts for 1 minute.
Inchworm w/Push Up X 1
Frankenstein w/Lunge X 2
Heel/Toe Ground Touch X1
Spiderman Stretch X 1
Burpee Broad Jump X 2
10 – PVC Pass Through’s
10 – PVC Overhead Squats
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
3 X 400 Meter Run (Max Effort)
Rest 3 Minutes Between Rounds
5 Rounds for time of:
5 – Burpees
50 – Double Unders
5 – Squat Cleans @ 80%
EMOM for 16 Minutes:
Odd minutes – 3 Power Cleans @ 70%
Even minutes – 5 Barbell Roll Outs
In teams of 2 complete 3 rounds for time of:
500 – Meter Row
400 – Meter Run
One partner rowing while the other partner runs. Both partners must complete before switching.
Inchworm w/Push Up X 1
Frankenstein w/Lunge X 2
Heel/Toe Ground Touch X1
Spiderman Stretch X 1
Burpee Broad Jump X 2
10 – PVC Pass Through’s
10 – PVC Overhead Squats
For Time:
70 – Burpees
60 – Sit Ups (Abmat Butterfly)
50 – KB Swings (53/35)
40 – Pull Ups
30 – Handstand Push Ups*
* Sub for handstand push ups is push presses @ 60% of 1RM
Inchworm X 1
Frankenstein X 2
Spiderman X 1
Squat / Broad Jump X 1
High Knees X 2
Skipping High Knees X 2
Butt Kicks X 2
Karaoke X 2
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Inchworm w/Push Up X 1
Frankenstein w/Lunge X 2
Heel/Toe Ground Touch X1
Spiderman Stretch X 1
Burpee Broad Jump X 2
10 – PVC Pass Through’s
10 – PVC Overhead Squats
Against a 4 minute running clock perform the following for max reps:
Row 750 Meters
Push Ups X Max Reps
Rest 4 Minutes then….
4 Minute AMRAP:
10 – Box Jump
10 – Pull Ups
Rest 4 Minutes then….
4 Minute AMRAP:
5 – Burpees
5 – Thrusters (95/65)
Rest 4 Minutes then….
4 Minute AMRAP:
30 – Double Unders
10 – Toes To Bar
Today’s Metcon should be done with as much intensity as possible. Scale it as needed to complete every exercise unbroken and as quickly as possible in each of the 5 rounds.
Inchworm X 1
Frankenstein X 2
Spiderman X 1
Squat / Broad Jump X 1
High Knees X 2
Skipping High Knees X 2
Butt Kicks X 2
Karaoke X 2
5 Rounds (Each For Time):
5 – Deadlifts @ 70% 1RM
10 – Pull Ups
15 – Wall Balls
400 Meter Run
Rest 3 Minutes Between Rounds