Weight
Strength
Bench Press
10 Rep Max
Time
Metcon
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar
Rounds/Reps
Metcon
AMRAP 20:
8 Single Dumbbell Box Step-ups (24"/20")
10 Dumbbell Snatches (50/35)
12/10 Calorie Bike
No Score
Gymnastics
3 Rounds For Quality:
On The Minute x 9
Minute 1 - :30 Handstand Hold
Minute 2 - 20 Handstand Shoulder Taps
Minute 3 - 10 Handstand Push-Ups
No Score
Gymnastics
On The Minute x 6
Minute 1 - :20 Hollow Body Rocks
Minute 2 - :20 Superman Rocks
Minute 3 - 10 Kip Swings
Minute 4 - Kipping Half Pull-Ups
Minute 5 - 5 Band Assisted Pull-Ups
Minute 6 - 5 Kipping Pull-Ups
Time
Metcon
10 Rounds For Time:
3 Clean and Jerks (185/135)
200 Meter Run
1 Round of "Cindy"
Time Cap: 30 Minutes
Weight
Strength
Overhead Squat
1 Rep Max
Time
Metcon
2 Rounds For Time:
21 Overhead Squats (115/85)
150 Double Unders
900 Meter Row
Time Cap: 18 Minutes
Metcon
7 Rounds For Time:
7-6-5-4-3-2-1 Bar Muscle-ups
20 AbMat Sit-ups
400 Meter Run
Metcon
AMRAP 25:
[TEAMS OF 3]
60 Calorie Row
45 Burpee Box Jumps (24"/20")
30 Power Snatches (115/85)
------------------------------------
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories
Weight
Strength
Clean & Jerk
10 Rep Max
Rounds/Reps
Metcon
AMRAP 12:
AMRAP 12:
2 Squat Cleans* (135/95)
40 Double Unders
8 Toes to Bar
* Add 2 Squat Cleans Every Round
Gymnastics Skill Work
Bar Muscle Up Drills
EMOM 6:
Level 1: Controlled Kipping Swing
Level 2: Pull Up/ Chest to Bar Negatives
Level 3: Hip to Bar Kip
Level 4: Banded or Box Bar Muscle Up
Level 5: Bar Muscle Ups
*See athlete notes for details
Time
Metcon
10 Rounds For Time:
8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run
Time Cap: 30 Minutes
Weight
Strength
Push Press
1 Rep Max
Time
"Omar"
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees
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)