Monday
Strength:
Bench Press
9 x 3 @ 65%
New Set Every :45
- 3 Sets at close grip (no fingers on the smooth)
- 3 Sets at mid grip (thumbs distance from the smooth)
- 3 Sets at wide (pinky or ring finger
Sunday
Metcon:
[OPEN + PERFORMANCE]
As Many Rounds and Reps as Possible in 10 Minutes:
10/8 Bike Calories
40’ Mixed Grip Kettlebell Carry Right (53/35’s)
10 Alternating Dumbell Snatch (50/35)
40’ Mixed Grip Kettlebell Carry Left
- Mixed Grip Carry = one
Saturday
Metcon:
[OPEN]
“Wade”
For Time:
Run 1,200m
Then, 4 Rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Then, run 1,200m
*Wearing a 20/10-lb. vest or body armor
[PERFORMANCE]
“Wade”
For Time:
Run 1,200m
Then, 4 …
Friday
Strength:
Front Squat w/ Chain
9 x 3 @ 25% chain + 45% bar weight
- New set every :45
- 1 chain (each side) for the ladies, 2 chains (each side) for the guys
- Err on the side of speed; DO
Thursday
Metcon:
[OPEN]
For Time:
[Buy-In]:
200m Farmers Carry (70/44’s)
4 Rounds:
21/15 Calorie Bike
15 Box Jumps (24/20”)
9 Toes to Bar
[Cash-Out]:
200m Farmers Carry (70/44’s)
[PERFORMANCE]
For Time:
[Buy-In]:
200m Farmers Carry (53/35’s)
…
Wednesday
Strength:
Banded Wide Grip Bench Press
-
- 3-2-2-1-1-1-1
- New set every 2:00
- Start lighter than you would for an unbanded bench press!
Metcon:
[OPEN]
7 Rounds
Every 3:00
300m Run
5 Burpee Bar Muscle-Ups
* Score Slowest Round
[PERFORMANCE]
7 …
Tuesday
Metcon:
[OPEN]
For Time:
20-40-60-40-20 Crossover Singles
250-500-1000-500-250m Row
* Women’s Meters: 225-450-900-450-225
[PERFORMANCE]
For Time:
25-50-100-50-25 Double Unders
250-500-1000-500-250m Row
* Women’s Meters: 225-450-900-450-225
[FITNESS]
For Time:
25-50-100-50-25 Single Unders
250-500-1000-500-250m Row
* Women’s Meters: 225-450-900-450-225
Lower …
Monday
Strength:
Sumo Deadlift
– 9 x 3 @ 65%
– New Set Every :45
– No Touch and Go
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 4 Minutes:
4 Deadlifts (185/125)
6 Burpees
8 Goblet Reverse …
Sunday
Metcon:
[OPEN + PERFORMANCE]
As Many Echo Bike Calories As Possible In 20 Minutes:
@0:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@2:00 :45 Forearm Plank
@4:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@6:00 :45 …
Saturday
Metcon:
[OPEN + PERFORMANCE]
“Born to Run”
For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/75)
200m Run, 15 Power Cleans
200m Run, 21 Power Cleans
[FITNESS]
“Born to …
