Olympic Warmup (snatch)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 10 Overhead Squats
– 10 Burpees
Snatch – 15:00
21-15-9 Reps For Time:
– Goblet Squats
– Strict Pullups
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
RxPlus:
– Thrusters (115#/75#)
2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses
Split Jerk – 10:00
Four Rounds w/ 2:00 Rest
– 1 Press
– 2 Push Press
Four Rounds w/ 2:00 Rest
– 2 Push Press
– 1 Push Jerk
,
Tabata (:20/:10 x 8)
– Mountain Climbers (2 count)
– Pushups
– KB Swings (24kg/16kg)
2:00 Jump Rope
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
EMOM – 20:00
– Odd: 12 Air Squats
– Even: 6 Push Presses (95#/65#)
RxPlus:
– 15 Air Squats
– 6 Push Presses (115#/75#)
EMOM – 20:00
– Odd: 12 Wall Balls (20#/14# @ 10’/9′)
– Even: 6 Ring Dips
RxPlus:
– Odd: 15 Wall Balls (20#/14# @ 10’/9′)
3:00
– Hollow Holds
RxPlus:
– Hollow Rocks
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
then
– 10 Plank Lunges
– 10 Plank Samsons
– 5 Pullups
– 10 Pushups
– 15 Air Squats
AMRAP – 8:00
– 8 Lunges (total)
– 6 Abmat Situps
– 4 Strict Pullups
AMRAP – 8:00
– 8 Overhead Lunges (total)
– 6 Burpees (each)
– 4 Toes to Bar
,
EMOM Ladder – 8:00
– Jumping Jack
– Air Squat
– Squat Thrust
– Pushup
Note: 1st minute 1 each, 2nd minute 2 each, etc.
EMOM – 10:00
– 10 Russian KB Swings (24kg/16kg)
RxPlus:
– KB Swings (32kg/24kg)
EMOM – 8:00
– 8 HR Pushups
EMOM – 10:00
– 5 TnG Power Cleans
EMOM – 8:00
– 6 Ring Dips
AMRAP – 6:00
– Double Unders
Coach led warm-up.
Six Rounds:
– Tabata Jump Rope (:20 work/:10 Rest)
1:00 Inch Worms
Four Rounds:
– Tabata Lunges
1:00 Plank Lunges
Two Rounds:
– Tabata Burpees
1:00 Squat Hold
If you missed any of these tests complete them instead of the metcon.
– 5k Row
– Plank Hold
– 1RM Back Squat
– 3RM Pullup @ 3010
– 8RM Split Squat
– 1RM Deadlift
– 3RM Ring Dip @ 3010
For Time:
– 100 Burpees
RxPlus:
– 100 Burpee Pullups
Coach will lead the warmup.
– 10 Inch Worms w/ Pushup
EMOM Ladder:
1. 1 Burpee
2. 2 Heavy Russian Swings
3. 3 Ball Slams
4. 4 Squat Thrusts
5. 5 Pushups
6. 6 Situps
7. 7 Air Squats
8. 8 Mountain Climbers
Note:
– 1st minute: 1 burpee
– 2nd minute: 1 burpee, 2 kb swings
– 3rd minute: 1 burpee, 2 kb swings, 3 ball slams
– etc.
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 10 Inch Worm
– 50m Skipping
– 10 Plank Samsons
– 50m Skipping
– 10 Step Ups (each leg)
– 50m Skipping
Rear leg elevated split squat.
Each rep must be on tempo. 3 count on the way down. no pause at the bottom or the top.
If you missed Monday or Tuesday complete one of the tests (5k Row or 1RM Back Squat) instead of this Metcon.
Ladder:
– 10 KB Swings (24kg/16kg)
– 1 to 10 Burpees
Three Rounds
– 1:00 Jump Rope
– :30 Plank Lunges
– :30 Samson Stretch
– :30 Piriformis Stretch (right)
– :30 Piriformis Stretch (left)
Three Rounds
– 5 Wall Ball
– 5 Slam Ball
– 5 High Box Jumps w/ Step Down
Three Rounds
– 1:00 Jump Rope
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.
For Time:
– 3k Row
Max Effort 5k Row