Rounds/Reps
Metcon
AMRAP 20:
30 Sit-ups
15 Wallballs (20/14)
30/24 Calorie Row
15 Wallballs (20/14)
Time
"Team Abbate" [HERO]
For Time:
[TEAMS OF 2]
1 Mile Run (Together)
21 Clean & Jerks (Each)
800 Meter Run (Together)
21 Clean & Jerks (Each)
1 Mile Run (Together)
Barbell: 155/105
Time Cap: 35 Minutes
Weight
Power Snatch
On the 2:00 x 5 Sets:
2 Power Snatches
Same Weight Across
Time
Metcon
For Time [Partition However]:
45/36 Calorie Machine
45 Power Snatches (95/65)
45 Pull-ups
Time Cap: 12 Minutes
Rounds/Reps
Metcon
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
Weight
Strict Press
On the 2:00 x 5 Sets:
2 Strict Press
Same Weight Across
Rounds/Reps
Open Workout 13.2
AMRAP 10:
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps (24"/20")
Barbell: 115/85
Time
Metcon
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Time Cap: 30 Minutes
Completion
Accessory Work
3 Supersets:
Max Strict Pull-ups
Max Push-ups
Rest 2 Minutes Between Sets
Weight
Back Squat
On the 2:00 x 5 Sets:
2 Back Squats
Same Weight Across
Rounds/Reps
Metcon
AMRAP 8:
1 Rope Climb
2-4-6...Thrusters (75/55)
Time
Metcon
5 Rounds For Time:
20 Push-ups
30 Kettlebell Swings (53/35)
40 Sit-ups
500/450 Meter Bike*
Time Cap: 35 Minutes
Weight
Power Snatch
On the 3:00 x 5 Sets:
3 Power Snatches
Same Weight Across
Time
Metcon
For Time:
500/450 Meter Row
30 Power Snatches (135/95)
500/450 Meter Row
Time Cap: 12 Minutes
Time
"Team Badger" [HERO]
3 Rounds For Time:
[TEAMS OF 2]
30 Squat Cleans
30 Pull-ups
800 Meter Run
* Split Reps & Run Together
Barbell: (95/65)
Time Cap: 30 Minutes
Weight
Strict Press
On the 3:00 x 5 Sets:
3 Strict Press
Same Weight Across
Reps
Metcon
2 Rounds For Total Reps:
2 Minutes Machine Calories
2 Minutes Burpees
2 Minutes Shuttle Runs*
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