METCON- 35 min time cap

15 min Flow warm up
start with head and work down to the ankles getting circumduction in all directions of all major joints. Then
10 alternating turkish get ups
10 goblet squats hold 5 secs in the bottom position

take 5 mins to set up and warm up to opening weight for Metcon.

Metcon (Time)

with a running clock

8 min EMOM
3 hang clean 2 front squats add weight if you can

rest 2 mins

grace 115/75

rest 2 mins

5 rounds
10 bent over rows 115/75
20 push ups
30 sit ups

this is for time/ 35 min time cap

 

Back Squats and Burpees

100 yard run
10 push up knee tucks
100 yard run
20 glute bridges
100 yard run
30 air squats

Weightlifting

Back Squat (10,8,6,4,2/1-1-1-1)

rest 30 secs between lifts,
add weight as you go, once you get to the set of 1's rest 45-60sec between lifts, try to make the last lift meet or exceed your 1rm

Metcon (Time)

30 burpee T2B for time

 

Round and Round We go

100 yard run
30 PVC pass throughs
10 wall walks
20 air squats(relax in the bottom position for 3 sec)
100 yard run

1 min wall shoulder stretch (similar to box shoulder stretch)

Metcon (Time)

 buy in 75 wall ball 20/14

1 RND
8 snatch 95/55
12 HSPU

2 RNDS
6 snatch 115/65
12 HSPU

3 RNDS
4 snatch 135/75
6 HSPU

4RNDS
2 snatch 155/95
6 HSPU

cash out 20 barbell facing burpees

25min time cap

Annie & Front Squats

3 rounds of Air bike war
2 mins of box shoulder stretch
1 min each leg worlds greatest stretch.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

Front Squat (12min EMOM build to a heavy 2 rep max)

METCON- Chipper

5 rounds
30 single unders
100yd run
15 goblet squats 53/35

Metcon (Time)

Down and back up for time
50 Shoulder Press 95/75
40 Box Step Overs 24/20in
30 SDHP 95/75
20yd Front Rack Lunges 95/75
10 HSPU

AMRAP

4 rounds
100yd run
4 Rope climb from lying to standing
100yd run
10 push ups

Metcon (AMRAP - Rounds and Reps)

8 mins to work up to a heavy hang clean then

AMRAP 12
9 wall ball Rx+30/20Rx 20/14 S 14/10
6 burpees over bar
3 hang clean Rx+ 185/125 Rx 155/105S 115/95

METCON Monday

200 yard run
10yd bear crawl
30 pvc pass throughs
Bottom up kb press 15 each arm
20 gobblet squats


Metcon (Time)
100yd run
30 toes to bar/ 35 k2e/ 40 knee ups
100 yd run
20 bar muscle ups/25 c2b pulls/30 pull ups/40 ring rows
100yd run
20 toes to bar/ 25 k2e/ 30 knee ups
100yd run
30 bar muscle ups/35 c2b pull ups/40 pull ups/50 ring rows
100yd run

Cool down after wod
2000m bike or 1600m row
 

Friday MAP Day!

Metcon (No Measure)

10- 15min warm up and get loose

5x25yds sprintsidle down 25yds walk back sprint
2000m bike
5x25yd sprints idle down 25yds walk back

sled push if time permits
5x10yds

Weightlifting day- Front Squat Ready

200yd run
20 alternating bird dogs
1 min each side worlds greatest stretch with T/spine twist
1 min cobra
1 min each side sleeper stretch
1 min each leg quad roll
1 min each leg calf roll

Weightlifting

Front Squat (3-3-3-3-3-3-3-3 assending)

21-15-9

:

10yds of each
high knee's
high skips
lunges
straight leg kicks

20 kb swings
20 jump squats
45sec trunk rotations
45sec each side quad stretch
10 scorpions each side

Metcon (Time)

For Time
21 S2OH115/75
21 pull ups
15 S2OH 115/75
15 pull ups
9 S2OH 115/75
9 pull ups

After wod

25 ghd sit ups
25 back extensions
use weight if greater intensity is needed