Weight
Back Squat
On the 3:00 x 5 Sets:
5 Back Squats
Same Weight Across
Reps
Metcon
AMRAP 10:
Max Wallballs (20/14)
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Weight
Deadlift
On the 2:00 x 5 Sets:
1 Deadlift
Same Weight Across
Rounds/Reps
Metcon
AMRAP 15:
15 Power Snatches (75/55)
30/24 Calorie Row
60 Double Unders
Completion
Gymnastics Primer
For Quality:
3-2-1
Lying Rope Climbs
Seated Foot Clamp To Stand
Rope Climb
Time Cap: 10 Minutes
Rounds/Reps
Metcon
AMRAP 30:
9 Rope Climbs
60/45 Calorie Erg
30 Thrusters (115/85)
- - - - - - - - - - - - - -
2 Men + 1 Woman: 55 Calories
2 Women + 1 Man: 50 Calories
Weight
Push Jerk
On the 2:00 x 5 Sets:
1 Push Jerk
Same Weight Across
Time
Metcon
For Time:
50 Sit-ups, 50 Box Jumps
50 Sit-ups, 40 Dumbbell Push Jerks
50 Sit-ups, 300' Farmers Carry
50 Sit-ups, 20 Dumbbell Box Step-ups
Box: (24"/20")
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
Time
Metcon
4 Rounds For Time:
25 Burpees Over Rower
400 Meter Run
500/450 Meter Row
Rest 2 Minutes Between Rounds
Time Cap: 30 Mintues
Weight
Front Squat
On the 2:00 x 5 Sets:
1 Front Squat
Same Weight Across
Time
"T.U.P."
For Time
15-12-9-6-3:
Power Cleans (135/95)
Pull-ups
Front Squats (135/95)
Pull-ups
Time Cap: 15 Minutes
Completion
Gymnastics
3 Rounds For Quality
:20 Weighted Superman Hold (5/2.5)
:20 Weighted Hollow Body Hold (5/2.5)
10 Kipping Swings Variations
Round 1 - Knee Raises
Round 2 - Knees To Chest
Round 3 - Straight Leg Raises
Time
Metcon
5 Rounds For Time:
15 Toes to Bar
30 Kettlebell Swings (53/35)
750/600m Row
Time Cap: 30 Minutes
Time
Metcon
5 Rounds For Time:
60 Air Squats
400 Meter Run
200 Meter Farmers Carry (50/35)'s
Time Cap: 30 Minutes
Calories
Metcon
On the Minute x 30:
[TEAMS OF 3]
8 Burpee Box Jumps (24"/20")
200' Shuttle Sprint
Max Calorie Row, Bike, or Ski Erg
* Switch After Full Rounds
* Each Teammate Does 10 Rounds
* Shuttle sprint is 8 x 25'
* Score is total team calories
Weight
Strength
Deadlift
On the 2:00 x 5 Sets:
2 Deadlifts
Same Weight Across
Time
"Bell"
3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats
Barbell: (185/135)
Time Cap: 15 Minutes
Gymnastics Primer
On The Minute x 9
Minute 1 - :20 Penguin Hops
Minute 2 - :20 Hollow Body Rocks
Minute 3 - :20 High Plank
Minute 4 - :25 Single Unders
Minute 5 - :25 Tuck-Ups
Minute 6 - : 25 Negative Push-Ups
Minute 7 - :30 Single, Single, Double Under
Minute 8 - : 30 V-Ups
Minute 9 - :30 Hand Release Push-Ups
Time
Metcon
3 Rounds For Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders
Time Cap: 30 Minutes
Weight
Strength
Push Jerk
On the 2:00 x 5 Sets:
2 Push Jerks
Same Weight Across
Time
Metcon
For Time:
For Time:
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
Barbell: (135/95)
Time Cap: 15 Minutes
Time
"Kelly"
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wallballs (20/14)
Weight
Strength
Front Squat
On the 2:00 x 5 Sets:
2 Front Squats
Same Weight Across
Rounds/Reps
Metcon
AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Row
3 Rope Climbs
Dumbbell: (70/50)
Rounds/Reps
Metcon
AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*
Dumbbells: (50/35)'s
Weight
Strength
On the 3:00 x 5 Sets:
3 Deadlifts
Same Weight Across
Time
Metcon
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (225/155)
Time Cap: 18 Minutes
Time
"Team Tosh Sprints"
3 Rounds For Time:
[TEAMS OF 2]
200 Meter Run
400 Meter Run
600 Meter Run
* You Go, I Go.
Time Cap: 35 Minutes
Completion
Accessory Work
3 Rounds For Quality:
10 Supinated Grip Ring Rows
20 Pistol Squats (10 Each Leg)
:30 Wall Facing Handstand Hold
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