Metcon
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Weight
Strength
Back Squat
3 Rep Max
Time
Metcon
7 Rounds For Time:
7 Chest to Bar Pull-ups
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)
Dumbbells: (50/35)'s
Metcon
For Time:
100/80 Calorie Bike
50 Deadlifts (225/155)
30 Wall Walks
* Partition However You'd Like
Time Cap: 25 Minutes
"31 Heroes"
AMRAP 31:
[TEAMS OF 2]
Partner A performs AMRAP of:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
While Partner B performs:
400 Meter Weighted Run (45/25 Ib)
Partners switch after each Run.
Weight
Strength
Power Snatch
10 Rep Max
Time
Metcon
For Time:
50 Power Snatches (95/65)
30 Bar-Facing Burpees
1,000/800 Meter Row
Time Cap: 15 Minutes
Metcon
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press (50/35)'s
15 Pull-ups
9 Shuttle Runs
Weight
Strength
Split Jerk
2 Rep Max
Rounds/Reps
Metcon
AMRAP 15:
30 Wallballs (20/14)
20/15 Calorie Row
10 Power Cleans (135/95)
Metcon
5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell Snatches (50/35)
Rest 1 Minute Between Rounds
Time Cap: 27 Minutes
Weight
Strength
Front Squat
5 Rep Max
Rounds/Reps
Metcon
AMRAP 12:
60/50 Calorie Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
....
Barbell: (115/85)
Time
Metcon
30-20-10:
Push Press (115/85)
Burpee Pull-ups
Box Jump Overs (30"/24")
Time Cap: 20 Minutes
Reps
Team "Nukes"
[TEAMS OF 3]
AMRAP 10:
1 Mile Run
Max Deadlifts (315/225)
Directly Into...
AMRAP 10:
1 Mile Run
Max Power Cleans (225/155)
Directly Into...
AMRAP 10:
1 Mile Run
Max Overhead Squats (135/95)
Weight
Strength
Snatch
1 Rep Max
Time
Metcon
For Time:
90/75 Calorie Row
75 Hang Power Snatches (75/55)
60 Toes to Bar
Partition However You'd Like
Time Cap: 18 Minutes
Reps
Metcon
4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell "Macho Man" (50/35)'s
1 Minute Rest
Staff Notes
Metcon:
1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
Weight
Strength
Bench Press
5 Rep Max
Rounds/Reps
Metcon
AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups
Time
Metcon
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
Weight
Strength
Overhead Squat
10 Rep MaxTime
Metcon
3 Rounds For Time:
400 Meter Run
20 Burpees
1,000/800 Meter Bike
Time Cap: 20 Minutes
10 Rounds For Time:
10-1 Bench Press (155/105)
5 Strict Pull-ups
250/200 Meter Row
Team "Morrison" [TEAMS OF 3]:
50-40-30-20-10:
Wallballs (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)
* All partners begin on different station
* Can only rotate when all 3 have finished the designated reps
Power Clean
1 Rep Max
AMRAP 15:
1 Round of "DT" (135/95)
1-2-3..Rope Climbs (15')
3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats
Round 1: Burpees
Round 2: Handstand Push-ups
Round 3: Wall Walks
Time Cap: 30 Minutes