Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
If capped, each rep will be added as a second on top of 30:00
Metcon (Time)
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)
MRx: Rx
Fx: 75/55
Metcon (Time)
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
MRx: Rx
Fx: KB (44/26) WB (14/10)
Push Jerk (1 x 3)
Build To A Heavy 3
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
OR
30/21 Calorie Row
10 Push Jerks (155/105)
MRx:135/95
Fx: 115/80
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull-ups
MRx: 135/95
Fx: 115/80
Metcon (6 Rounds for time)
On the 4:00 x 6 Rounds:
12 Alt Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
MRx: (45/30)
Fx: (40/25)
* Score is time for each round.
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
MRx: Rx
Fx: (75/55)
Metcon (Time)
5 Rounds:
21 Wallballs (20/14)
100′ Single KB Farmers Carry (R)(53/35)
100' Single KB Farmers Carry (L) (53/35)
9 Strict Handstand Push-ups
MRx: Rx
Fx: KB (44/26) Db Strict Press (35/25)
Metcon (3 Rounds for reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27 Mountain Climbers (R+L=1)
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27 Mountain Climbers (R+L=1)
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27 Mountain Climbers (R+L=1)Men
MRx: (135/115/95)
Women MRx: (95/80/65)
Men Fx: (115/95/75)
Women Fx: (80/65/55)
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
MRx: (115/80)
Fx: (95/65)
Front Squat (1 x 1)
Build to a heavy single
Metcon (Time)
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
MRx:(53/35) | (115/80)
Fx: (44/25) | 95/65
Metcon (Time)
3 Rounds:
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
Dumbbells: (50’s/35’s)
Fx: 35/25
Metcon (Time)
For Time:
600 Meter Run
Directly Into…
3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
Fx: (75/55) Pull-ups
Metcon (AMRAP - Rounds and Reps)
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)
Fx: (14/10)
Snatch Complex (Build to a heavy complex)
EMOM 10
1 Power Snatch + 1 Hang Power SnatchNote all weights in the 10 sets
Randy (Time)
For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Tempo Back Squat (5 x 2)
5 Seconds Down, 3 Seconds Pause
Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders
MRx: (45/35)
Fx: (35/25) 2:1 Singles
AMRAP 16:
15 (R) Single Arm Dumbbell Hang Clean and Jerks (50/35)
15 (L) Single Arm Dumbbell Hang Clean and Jerks (50/35)
25 Alt Lunges (R+L=2)
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
MRx: (45/30) | (225/155)
Fx: (35/25) | (185/125)
AMRAP 5: (Rx/MRx)
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Men Fx: (95/75/55)
Women Fx: (65/55/45)
Rx+ 27/20 Calorie Bike
Metcon (Time)
5 Rounds:
12 Goblet Reverse Lunges (53/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups
MRx: Strict DB Press (50/35)
Fx: Lunges (35/26)| Power Cleans(95/65)
Strict DB Press (35/25)