Saturday
Metcon:
[OPEN]
For Time:
250m Row Buy-In
26 Box Jumps (24/20)
26 Chest to Bar Pull-Ups
26 Kettlebell Swings (53/35)
26 Front-Rack Lunges (95/65)
26 Ball Slams (40/30)
26 Toes to Bar
26 Push Presses (95/65)
26 Hang Power Cleans …
Friday
Strength:
Anderson Back Squat:
9 x 3 @ 70%
New Set Every :45
- Pins should be set at hip height, measure for the tallest person and stand on mats for shorter people.
- Think about being as explosive as possible going
Thursday
Metcon:
[OPEN]
For Time/ Quality:
100m Front Rack Carry (70/44’s)
200m Sandbag Carry (150/100 lbs)
400m Farmers Carry (73/44’s)
800m Sled Drag (115/80)
1600/1200m Row
[PERFORMANCE]
For Time/ Quality:
100m Front Rack Carry (53/35’s)
200m Sandbag Carry (100/60 lbs)…
Wednesday
Metcon:
[OPEN + PERFORMANCE + FITNESS]
5 Rounds
Every 4:00
Bike 20/15 Calories
7/5 Strict Chin Ups
5-4-4-3-3 Shoulder to Overhead
- Weight taken off the deck
- Climb in weight on the shoulder to overhead each round.
- Record weights from each
Tuesday
Metcon:
[OPEN]
5 Rounds
For Time:
400m Run
30 Ab Mat Sit-ups
20 Push-Ups
10 Front Rack Reverse Lunges (115/75)
[PERFORMANCE]
5 Rounds
For Time:
400m Run
30 Ab Mat Sit-ups
20 Push-Ups
10 Front Rack Reverse Lunges (95/65) …
Monday
Strength:
Sumo Deadlift Against Chain:
7 x 3
Every :45
- 50% bar weight with 25% chain (Guys use 2 chains, ladies use 1 chain each side) STAY ON PERCENTAGE, don’t do more or less than 50%
Metcon:
[OPEN]
As Many …
Sunday
Metcon:
[OPEN + PERFORMANCE + FITNESS ]
For Individual Times:
@0:00: 500/400 Meter Row
@3:00: 24/18 Calorie Bike
@6:00: 500/400 Meter Row
@9:00: 24/18 Calorie Bike
@12:00: 500/400 Meter Row
@15:00: 24/18 Calorie Bike
@18:00: 500/400 Meter Row
@21:00: 24/18 …
Saturday
Metcon:
[OPEN + PERFORMANCE]
Nancy:
5 Rounds
For Time:
400m Run
15 Overhead Squats (95/65)
[FITNESS]
Nancy:
5 Rounds
For Time:
400m Run
15 Front Squats (95/65)
…
Friday
Strength:
Touch and Go Power Clean
3-3-3-3-3
*New Set Every 1:30
*Build to Moderate Heavy Touch and Go Triple
Metcon:
[OPEN]
For Time:
15-12-9
Deadlift (185/125)
Burpee
Rest 3:00
12-9-6
Hang Power Clean (185/125)
Lateral Burpee Over Bar
Rest …
Thursday
Metcon:
[CHALLENGE + PERFORMANCE]
Tabata Single Dumbbell Box Step-Ups (24/20”)(50/35)
Rest 1 minute
Tabata L-Hang
Rest 1 minute
Tabata Ring Rows (feet directly under rings, rings at hip height, lean back)
Rest 1 minute
Tabata Handstand hold
Rest 1 minute…
