Calories
Metcon
AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row
Completion
Accessory Work (Optional)
3 Giant Sets:
:30 Second Kettlebell Side Plank (Left Arm)
:30 Second Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March
Rest 2 Minutes Between Sets
Weight
Back Squats
5 x 3
3 Back Squats
- Same Weight Across
Time
Metcon
2 Rounds For Time:
400 Meter Run
20 Toes to Bar
100 Double Unders
Time Cap: 12 Minutes
Time
Metcon
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees
Rest 5 Minutes
5 Rounds:
300 Meter Run
10 Bar-Facing Burpees
Time Cap: 30 Minutes
Rounds/Reps
Metcon
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Box Step-ups (50/35)
20 Sit-ups
Box: (24"/20")
Time
"Team Chuck Heavy" [HERO]
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Syncro Thrusters (45/35)
1 Mile Row
Time Cap: 30 Minutes
* Split: Rows & Push-Ups
* Together: Thrusters & Run
Weight
Power Snatch
On the 3:00 x 5 Sets:
5 Power Snatches
Same Weight Across
Rounds/Reps
Metcon
AMRAP 10:
10 Dumbbell Snatches, 20 Double Unders
20 Dumbbell Snatches, 40 Double Unders
30 Dumbbell Snatches, 60 Double Unders
...
Dumbbell: 50/35
Time
Metcon
5 Rounds For Time:
21-18-15-12-9 Front Squats (115/85)
1-2-3-4-5 Rope Climbs
400 Meter Run
Time Cap: 30 Minutes
Completion
Gymnastics Accessory
3 Sets For Quality:
:20 L-Sit Variation
:30 Prisoner Superman Hold
:40 Alternating Pistol Squat Variation
Rest 1-2 Minutes Between Sets
Weight
Strict Press
On the 3:00 x 5 Sets:
5 Strict Press
Same Weight Across
Rounds/Reps
Metcon
AMRAP 12:
5 Rounds:
9 Toes to Bar
9 Push Press (135/95)
Directly Into...
Max Calorie Machine
Reps
Metcon
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
*Score=Sum Total of Reps
Repeat Workout From 11.21.2022
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
