AMRAP

Metcon

18 Min AMRAP

• 12 / 9 Cal Assault Bike
• 12 Thrusters (45/35)
• 8 Toes-to-Bar
• 2 strict pull-ups

METCON

30 min AMRAP

• 5 deadlift (225/155)
• 13 push-ups
• 9 box jumps (24/20)

Metcon

18 Min AMRAP (Partner – You Go, I go)

• 8 Cal Assault Bike
• 5 KB Deadlifts (53’s/35’s)
• 25 meter Farmer Carry

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

Conditioning

25 min cap

• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups
• 75 wall balls (20/14)
• 50 back squats (50lb / 35)
• 25 push presses
• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups

5 min Warm-up

• Squat Therapy

Conditioning

12 Min ALT EMOM

• 12 cals x Ski Erg
• 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

10 min Warm-up

• Running Warm-Up

10 Min E2MOM

• 100m Sprint

Conditioning

25min AMRAP

• 30/24 Cal Row
• 20/16 Cal AB
• 15 Burpees

Strength

Teams of 3 – Due until 300 balls over box

• 100lb D-Ball over 2 x 24″ box stack (48″)
• 1 partner pushes 275lb sled 25 meters then pulls it back

Rotate partners on the sled

Conditioning

10min AMRAP

• 80lb ball cleans and tosses for 25meters

Strength

12 min EMOM

• 5 Ring Dips
• 3 Clean Pulls

Conditioning

20min E5MOM

• 200m Sprint
• 20 Wallballs (30/20)
• 10 Bar-facing Burpees
• 5 Squat Cleans at (165/115)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 Rounds

• 3 x Front Squat
• 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

• 12 Cal Assault Bike
• 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist