Accumulate 3 minutes on Row/Bike/Ski
Then…
Scorpion x :30 each side
Samson Stretch x :30 each side
Then…
2 Rounds:
10 Situps
10 Squat Jumps
10 Pushups
10 Burpees
With a partner, with only one person working at a time, complete the following for time:
250 Double-Unders/500 Single-Unders
200 Box Jump Overs (24/20)
150 Wallballs (20/14)
100 Toes-to-Bar
50 Devil Press (50/35)
Banded Ankle Distraction x :60/side
Couch Stretch x :60/side
Empty Bar Front Squat Hold x :60 seconds
Followed by…
6x :20/:10 Assault Bikes
Bear Crawl x 50 ft forward + 50 ft backward
Single-Leg Lateral Jumps x 20per leg
Every 2:00 x 6 (12 minutes) complete one set of 3 Back Squats starting at approximately 60% of your max.
Complete Three Rounds for Time of:
500/400 M. Ski
10 Hang Squat Cleans (155/105)
Static Hang on Bar x 30-60 seconds
Wall Slides x 10 @ 1515
Scapular Pull-Ups x 10
Followed by…
Two Sets:
Row x 60 seconds
Toes to Rings x 10
Wall Walks x 5
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: :90 seconds of Strict Pullups x Max Reps (Banded if no strict)
Station 2: :60 accumulated Handstand Hold (Against Wall) (OH DB Hold if no HS)
Station 3: L-Sit x :45-:60 seconds (accumulated)
Complete, for time:
50/40 Calories of Rowing
40 DB Snatch (50/35)
30 Toes-to-Bar
20 Deadlifts (225/155)
10 Bar Muscle-Ups
30 Calorie Ski
Then…
Crossover Symmetry Activation
Pigeon Pose x :30-:60 per side
Then…
2 Rounds of:
15 KB Swings
10 Strict Pullups
5 Inchworms
Every :90 seconds, for 12 minutes (8 sets) of:
Split Jerk x 1 rep
Start at 65% and build to today’s heavy single.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
10 Push Presses (115/85)
3 Minutes on Assault Bike
then…
3 Rounds of:
10 Air Squats
10 Pushups
10 Russian KB Swings
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time: (Jackie)
Row 1000 Meters
50 Thrusters (45/35)
30 Pull-Ups
Immediately followed by…
B.
For time: (Run-Heavy Jackie)
Run 800 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout (800 M. Run) as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
20 Calorie Ski
Followed by…
Two Sets of:
Kettlebell Windmills x 5 reps (left)
Kettlebell Windmills x 5 reps (right)
Kettlebell Snatch (left) x 5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (left) x5
Overhead Alternating Reverse Lunges (right) x 5
Single-Arm Kettlebell Push Press (left) x 5
Single-Arm Kettlebell Push Press (right) x 5
Single-Leg Deadlifts x 5 each side
Five sets of:
Snatch x 1.1.1
(rest 5 seconds between singles)
Rest approximately 2 minutes between sets
In teams of two, partners alternate complete rounds until they have finished 10 sets (5 each) of:
200/175/150 Meter Ski
10 Chest-to-Bar Pull-Ups
5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
**Score is total combined weight lifted by both partners AND the time to complete.
Use this to record the time it took you and your partner to complete the MetCon.
Couch Stretch x 60 seconds per side
Wall Walks x 5 reps
Calf Stretch x 60 seconds per side
Followed by…
Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (stiff legged) x 20 steps forward
Bear Crawl (stiff legged) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15
Followed by…
10 minutes to work on handstand and pistol drills or progressions.
Every 7 minutes, for 28 minutes (4 sets) for times:
500/400 Meter Row
20 Alternating Pistols
15/12 Calories of Assault Bike
10 Handstand Pushups
3 Minute Assault Bike
“Over-the-Fence” x 10 (each leg)
20 Red Band Pullaparts
Squat Hold x :60 seconds
20 PVC Passthroughs
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 7 reps
(use a progressively narrower grip for every set as possible)
Rest as needed
Five sets of:
Front Squat x 2 reps @ 90-92.5%
*Full rest between sets
**Weight is ACROSS all 5 sets
For max calories/reps:
3 Minutes of SkiErg
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14)
Rest 60 seconds
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Double-Unders/Single-Unders (divide in half)
Wall Slides x 10 @ 3131
Crossover Symmetry Activation
Kettlebell Halos x 10 (5 each direction)
Followed by…
500 M. Row
Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Thrusters x 5
Front Rack Lunges x 10 reps
Every 2 minute, for 12 minutes (6 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 100+
Once you have found your 1-RM, then immediately perform the following:
Push Press x Max Reps @ 80-85% of today’s 1-RM
*Push Press only. No Push Jerk (no re-dip)
** As you press, flex your glutes and quads to prevent yourself form reversing your knees to dip under the bar.
***Drive your knees forward in the dip, keeping your chest from caving forward as you enter the drive and press portions of the movement.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Seated Forward Fold x :60
Couch Stretch x :60/side
Twisted Cross x :30/side
Then…
Run 400 M.
15 Russian KB Swings
15 Pushups
Ski 20 Calories
15 Ring Rows
15 Double KB Push Press
Bike 20 Calories
In teams of two, alternating each movement, complete 10 rounds for time of:
400 Meter Run
30 Pushups
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 30 Pushups; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)
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