Thursday
[OPEN + PERFORMANCE]
10 Rounds
As Many Calories As Possible In 1:30:
30 Double Unders
5 Dumbbell Shoulder to Overhead (50/35’s)
- Max Bike Calories With The Remainder Of Time
Rest :30
- Score Total Bike Calories
[FITNESS]
10 Rounds
As …
Wednesday
Strength:
Anderson Front Squat
5-3-3-1-1-1-1
- New Set Every 2:00
- Build To a Heavy Single
Metcon:
[OPEN]
6 Rounds
For Time:
6 Strict Pull-Ups
9 Burpees
12 Goblet Squats (70/45)
[PERFORMANCE]
6 Rounds
For Time:
6 Strict Pull-Ups
9 …
Tuesday
Metcon:
[OPEN + PERFORMANCE + FITNESS]
5 Rounds:
:45 Row Calories
Rest :30
:45 Bike Calories
Rest :30
:45 80’ Shuttle Runs (40’ Down + 40’ Back) (Every 20’ = 1)
Rest :30
- Score Total Calories + 20’ Running Lengths
Monday
Strength:
Speed Bench Press
9 x 3
- 70% 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:
9 Shoulder to Overhead (115/75)
12 Box …
Sunday
Metcon:
[OPEN + PERFORMANCE]
For Time:
Sled Drag (Backward) 100m (90/70)
Sled Pull (Forward) 300m
Sled Drag (Backward) 100m
Sled Pull (Forward) 300m
Then…
Kettlebell Front Rack Carry 100m (53/35’s)
Kettlebell Farmers Carry 100m
Sandbag Carry Right Shoulder 100m (100/60)…
Saturday
Metcon:
[OPEN + PERFORMANCE]
“Rankel”
As Many Rounds as Possible in 20 Minutes of:
6 Deadlift (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200m Run
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, …
Friday
Strength:
Box Squat
9 x 3
- 70% of 1RM
- New Set Every 1:00
- Sumo Stance Squat To a 12” Box with 1x45lb (NOT COMP) Stacked on Top
Metcon:
[OPEN + PERFORMANCE]
For Time:
3 Rounds:
12/9 Calorie Row
12 Thrusters …
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 …
