Weight
Strength
On the 3:00 x 5 Sets:
3 Push Jerks
Same Weight Across
Rounds/Reps
Metcon
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: (95/65)
Box: (24"/20")
Time
Metcon
For Time:
5 Rounds:
20/15 Calorie Row
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
20/15 Calorie Row
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
20/15 Calorie Row
10 Burpee Pull-ups
Dumbbells: (50/35)'s
Time Cap: 30 Minutes
Completion
Gymastics Primer
On The Minute x 6
Minute 1 - :30 Active Hang
Minute 2 - :30 High Plank
Minute 3 - 5 Negative Pull-Ups
Minute 4 - :25 Bottom of Push-Up Active Hold
Minute 5 - 8 Pull-Ups
Minute 6 - :20 Hand Release Push-Ups
Weight
Strength
On the 3:00 x 5 Sets:
3 Front Squats
Same Weight Across
Time
Metcon
For Time:
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Barbell: (155/105)
Time Cap: 15 Minutes
Time
"9/11"
For Time:
2,001 Meter Row
343 Double Unders
110 Dumbbell Box Step-ups (20")
2,977 Meter Row
Dumbbell: (50/35)
Time Cap: 35 Minutes
Time
Metcon
4 Rounds For Time:
30 AbMat Sit-ups
20/15 Calorie Bike
10 Push Jerks (165/115)
Time
"Team Schmalls"
For Time:
[TEAMS OF 3]
Buy-In:
800 Meter Run (Together)
150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings (53/35)
30 Handstand Push-ups
Cash-Out:
800 Meter Run (Together)
Time Cap: 30 Minutes
Weight
Strength
Power Clean
10 Rep Max
Time
Metcon
3 Rounds For Time:
21-15-9
Toes to Bar
50 Double Unders
21-15-9
Squat Cleans
50 Double Unders
Barbell: (115/85)
Time Cap: 18 Minutes
Calories
Metcon
As Many Reps As Possible
AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
1,000/900 Meter Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
500/450 Meter Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
250/225 Meter Row
Max Calorie Bike
Weight
Strength
Strict Press
3 Rep Max
Time
"Betty"
5 Rounds For Time:
12 Push Presses (135/95)
20 Box Jumps (24"/20")
Reps
Metcon
3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Rope Climbs
Rest 3 Minutes Between Rounds
Weight
Strength
Back Squat
5 Rep Max
Time
Metcon
For Time:
30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row
Time Cap: 12 Minutes
Reps
Metcon
5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (Bodyweight)
90 Seconds Bike Calories
Max Strict Ring Dips
Time Cap: 25 Minutes
Time
Team "Mr. Joshua"
5 Rounds For Time:
[TEAMS OF 3]
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts (250/175)
* Split Deadlifts However
Weight
Strength
Squat Clean
5 Rep Max
Rounds/Reps
Metcon
AMRAP 12:
15 Wallballs (20/14)
1-2-3.. Burpee Pull-ups
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