Warm Up:
800m run
20 Burpees
400m run
10 Burpees
PVC shoulders
Strength:
Back Squat 3 sets of 3 ( heavy loads)
Monster Mash:
5 rounds for time of:
15 Wall balls 20/14 lb to a 10/9 ft target
15 Power Cleans 95/65 lbs
then 5 min rest
3 rounds for time of:
50 Double Unders
17 Thrusters 95/65 lbs
WARM-UP
A) 4 rounds of:
12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30″/24″
30m Sprint
Rest 60 sec (walk back to dumbbells)
B) 2 Rounds:
14 Second Handstand Hold
14 Second Bar Hang
STRENGTH
Deadlift
4 x 5 @ 80%
WORKOUT
7 Minutes AMRAP:
14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar
-Rest 3 minutes
Repeat
Warm Up
A) 1 Round
400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls
B) 2 Rounds
100m Sprint
1 min rest
10 Burpees
1 min rest
Strength
5×5 Strict Shoulder Press @75% 1RM
METCON
With a Partner:
8 x 200m Run (alternating runs)
16 Unbroken Pull-ups (8/8)
16 Unbroken Wall Balls (8/8)
Then,
8 x 200m Row (alternating Row)
Rest Day!!!
Warm Up:
A) 2 rounds of:
100m run
100m row
10 air squats
B)2 rounds of:
10 Power Cleans, below the knee with an empty bar
10 wall balls
–Rest 30 seconds
Strength
Power Clean
3 reps @ 70%
2 x 3 reps @ 75%
METCON
“EMOMDAY”
Every 4 min x 4 rounds:
200m Run
10 Thrusters 95/65
200m row
Workout Tip: Each movement should be completed in 1 minute or less. Scale distance and load as needed.
Warm Up:
200m Run
20 Air Squats
20 Alternating Lunges
Empty barbell or PVC Snatch Prep
10 of the following: Muscle Snatch, Press, OHS, Snatch Balance
Strength:
High Hang Snatch + Hang Snatch (1+1) x 5
(heavy sets and records your working sets on BTWB)
Metcon:
7 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
Warm Up:
400m Run
then
3 rounds for quality of:
15 GHD sit-ups
15 Good Mornings
15 empty bar deadlifts
Strength:
Max Rep Strict Pull-ups
then
complete a set every minute until you complete 50 total pull-ups.
(Max rep strict pull-ups + EMOM max effort pull-ups = 50 total strict pull-ups)
Metcon:
21-15-9
Deadlift at 225/155 lbs
HSPU using 20.3 open standards.
