Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
record total reps for Strict Supinated-Grip Pull-ups in comment section
B: Metcon (4 Rounds for reps)
Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps
Rest 4 minutes and complete three sets. record mountain climber reps
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
B: Metcon (AMRAP – Reps)
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
C: Single Arm Dumbbell Row (10-12)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Three sets of:
Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds record weights in comment section
B: Metcon (AMRAP – Reps)
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
C: Single Arm Row (10-12 reps each arm @ 2110)
Every two minutes, for a 6 minutes:
Single Arm Row x 10-12 reps each arm @ 2110
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold
B: Metcon (Time)
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run record DB weight in comment section
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B: Metcon (Time)
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups
C: Metcon (AMRAP – Reps)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds record weight used for BB or DB Shoulder press in comment section
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpee Box Jump Overs
12 Push-Ups
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds record back squat weight in comment section
B: Metcon (2 Rounds for reps)
Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds
