Thursday
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 12:00:
12/9 Bike Calories
40’ Farmers Carry (70/44’s)
40’ Bear Hug Sandbag Carry (150/100)
12/9 Bike Calories
40’ Bear Hug Sandbag Carry
40’ Farmers Carry
- Rest 4:00
As Many Rounds …
Wednesday
Strength:
Bench Press
7 x 1
- New Set Every 2:00
- Progressive to a Heavy Single
Metcon:
[OPEN]
7 Rounds
Every 3:00
500/400m Row
12 Dumbbell Bench Press (70/45)
* Score time on each round
[PERFORMANCE]
7 Rounds
Every …
Tuesday
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 20 Minutes:
5 Strict Pull-Ups
10 Goblet Step Back Lunges (70/45)
15 GHD Sit-Ups
30 Crossover Singles
[PERFORMANCE]
As Many Rounds and Reps as Possible In 20 Minutes:
5 Strict …
Monday
Strength:
Sumo Deadlift
- 9 x 3
- 65% 1RM
- New Set Every 1:00
- No Touch and Go
Metcon:
[OPEN]
For Time:
50 Wallball- (20/14-10/9’)
3 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
30 Wallball
2 Rounds of: 12 …
Sunday
Metcon:
Ten 1-Minute Rounds of:
3 x 80’ Shuttle Runs (40’ Down + 40’ Back)
* Max Bike Calories w/ Remainder of Time
Rest 1 Minute Between Rounds
- Score Total Bike Calories
…
Saturday
Metcon:
[OPEN + PERFORMANCE]
“Tabata Fight Gone Bad”
8 Intervals
:20 Work
:10 Rest
Applied to each:
Wallball (20/14-10/9′)
Rest 1:00
Sumo Deadlift High Pull (75/55)
Rest 1:00
Box Jump (24/20″)
Rest 1:00
Push Press (75/55)
Rest 1:00
Row Calories …
Friday
Strength:
Speed Bench Press
9 x 3
- 65% 1RM Across
- New Set Every 1:00
- 3 Wide, 3 Mid, 3 Close
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 12 Minutes:
2 Bar Muscle-Ups
4 Strict Handstand Push-Ups
12/9 …
Thursday
Metcon:
[OPEN + PERFORMANCE + FITNESS]
For Time:
4 x Shuttle Runs + 2 x Kettlebell Farmers Carry Shuttles
4 x Shuttle Runs + 2 x Kettlebell Front Rack Carry Shuttles
4 x Shuttle Runs + 2 x Banded Kettlebell …
Wednesday
Strength:
Sumo Deadlift
7 x 3
- New Set Every 2:00
- Build to Heavy 3RM For The Day
- No Touch and Go
Metcon:
[OPEN]
5 Rounds
For Time:
10 Hang Power Cleans (135/85)
15 Lateral Burpees Over the Bar
30 …
Tuesday
Metcon:
In Pairs:
As Many Reps as Possible In 5 Minutes
Buy-In: 30 Calorie Bike
W/ Remainder Of Time Max Rep: Burpees
Rest 2:00
As Many Reps as Possible In 5 Minutes
Buy-In: 30 Calorie Bike
W/ Remainder Of …
