Thursday
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 25 Minutes
10-20-30-40-50….
Double Under
5-10-15-25
GHD Sit-Ups
* 15/12 Calorie Bike + 200m Farmers Carry (70/44’s) After Each Round
- * Each 50m carry = 1 rep at the end
Wednesday
Strength:
Box Squat
3-2-2-1-1-1
New Set Every 2:00
Progressive
Metcon:
[OPEN]
For Time:
15-12-9-6-3:
Front Squats (135/95)
Chest to Bar Pull-Ups
[PERFORMANCE]
For Time:
15-12-9-6-3:
Front Squats (115/75)
Pull-Ups
[FITNESS]
For Time:
15-12-9-6-3:
Front Squats (75/55)
Ring Rows
…
Tuesday
Metcon:
[OPEN + PERFORMANCE]
[On the 00:00]: 100/75 Calorie Bike
[On the 10:00]: 2000/1800m Row
[On the 20:00]: 1 Mile Run
Score: Total Working Time
*(If you have a injury that prevents running you may ski 1600/1200m)
[FITNESS]
[On …
Monday
Strength:
Barbell Floor Press:
9 x 3@70%
New Set Every :45
Metcon:
[OPEN + PERFORMANCE]
10 Rounds
For Time:
10 Dumbbell Snatches (50/35)
10 Box Jumps (24/20”)
10/7 Push-Ups
[FITNESS]
10 Rounds
For Time:
10 Dumbbell Snatches (35/20) …
Sunday
Metcon:
[OPEN]
24 Total Minutes
4 Rounds
Every Minute On The Minute:
Min #1 15/12 Calorie Bike
Min #2 :30 Accumulated Dead Hang Hold
Min #3 15/12 Calorie Bike
Min #4 :30 Accumulated Handstand Hold
Min #5 15/12 Calorie Bike…
Saturday
Metcon:
[OPEN]
“NIELD”
BRITISH HERO WOD
For Time:
Run 400m
10 Deadlifts 225/155
1 Rope Climb
Run 400m
10 Deadlifts
2 Rope Climbs
Run 400m
10 Deadlifts
3 Rope Climbs
Run 400m
10 Deadlifts
4 Rope Climbs
Run 400m
10 …
Friday
Strength:
Front Squat w/ Chain:
25% Chain + 50% Bar Weight
9 x 3
New Set Every :45
* [1 chain(each side) for the ladies, 2 chains(each side) for the guys]
*Last week for this variant
Metcon:
[OPEN + …
Thursday
Metcon:
[OPEN]
5 Rounds:
For Total Reps:
:45 Row Calories
Rest :30
:45 GHD Sit-Ups
Rest :30
:45 Alternating Dumbbell Snatches (50/35)
:30 Rest
:45 Box Jumps (24/20”)
Rest :30
:45 Russian Swings (70/44)
Rest :30
[PERFORMANCE]
5 Rounds:…
Wednesday
Strength:
4x Max Rep Banded Push-Ups
New Set Every 2:00
Guys: start with Blue
Ladies: start with Orange
Metcon:
[OPEN]
5 Rounds:
As Many Calories as Possible In 1:00:
Buy-In: 5 Strict Pull-ups
Max Calorie Bike w/ Remainder of …
Tuesday
Metcon:
[OPEN]
For Time:
250/225m Row
100m Farmers Carry
200m Run
500/450m Row
100m Farmers Carry
400m Run
750/675m Row
100m Farmers Carry
600m Run
1000/900m Row
100m Farmers Carry
800m Run
*(70/44lbs Kettlebells)
[PERFORMANCE]
For Time:
250/225m Row…
