Close Grip Bench Press – up to 5 rep max
THEN
“75”
For time:
50 Wall Balls 20/14#
25 Shoulder-to-overhead 135/95#
50 Box Jump-overs 24/20″
25 Wall Balls 20/14#
50 Toes-to-bar
25 Ring Dips
50 Wall Balls 20/14#
THEN
Overhead Tricep Extensions with dumbbell 3 x 15
CONTINUE READING5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Rower or Assault Bike
1d) Double Unders
1e) Situps
(AMRAP – Reps)
Then
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Barbell Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.
Front Squat: (3-2-1-3-2-1) Start at abour 50% of 1rm– Rest 2-3:00
Then
AMRAP 10:00
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
CONTINUE READING33:00 AMRAP with a partner:
20 Hang Power Cleans 135/95#
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 Toes-2-Bar
CONTINUE READINGDouble Kettlebell Front Rack Carry 4 x 100 yards
THEN
16:00 AMRAP
100 meter Farmer Carry AHAP
25 Sit-ups
25 Push-ups
CONTINUE READINGPower Snatch 7 x 2 @ 70%
THEN
5 rounds for time of:
15 Box Jump Overs 30/24″
Run 100 meters
15 Burpees
Rest 2:00
CONTINUE READINGFor time:
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings 16/12 kg
50 Walking Lunges
50 Knees-to-elbow
50 Push Press 45/35#
50 Back Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders
Weighted Pull-ups 3,3,3,3,3
THEN
20,15,10,5 reps for time of:
Wall Throws 20/14#
Clapping Push-ups
KB Swings 2/1.5 pood
CONTINUE READINGBack Squat Wave 3-2-1-3-2-1+
Rest 2:00
Second wave heavier than first wave
Last set is AMRAP
Start at roughly 50% of your 1 rep max
Metcon
In 5:00 window, run 400 meters
Remaining time, max Squat Cleans 155/105#
Rest 3:00 and repeat
3:00 AMRAP
6 Clusters 75/55#
3 Strict Pull-ups
Rest 3:00
3:00 AMRAP
9 Thrusters 75/55#
6 Chest to bar Pull-ups
Rest 3:00
3:00 AMRAP
12 Front Squats 75/55#
9 Kipping Pull-ups
CONTINUE READING