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QUAD CHIPPER

A: Metcon (Time)

For Time:
40 Box Jumps (30/24)
40 Single Arm KB Thrusters (53/35) (5 reps each)
40 KB Swings
40 Box Step Ups (Box Height=Above Knee) (5 reps each)

MRX: Box (24/20), KB (44/26)
FX: Box (24/20), KB (35/26)

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ANGELICA

A: Metcon (AMRAP - Rounds and Reps)

12min AMRAP:
12 Pull Ups
12 Push Ups
12 Sit Ups
12 Air Squats

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PARTNER PLANS

Partner Plans

A: Metcon (Time)

For time (w/ a partner):
8x200m Run Relay
80 Burpee Box Jump Overs (24/20)
80 Hang Squat Snatch (95/65)
*Partners switch off on the runs until 8-200m runs are complete. Other movements may be split as desired.

MRX: RX
FX:
6x200m Run Relay
60 Burpee Box Jump Overs (20/16)
60 Hang Squat Snatch (65/45)

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TICK TOCK

A: Clean and Jerk (EMOMx8)

On a running clock:
At 0:00, EMOMx8:
1 Squat Clean & Jerk

B: Metcon (Time)

At 12:00, For Time:
21 Power Cleans (155/105)
15 Front Squats
9 Push Jerks

MRX: (135/95)
FX: (95/65)

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SPIKE

A: Metcon (AMRAP - Rounds and Reps)

12min AMRAP:
5 Handstand Push Ups
15 Air Squats
25 Double Unders

MRX: 5 DB Push Press (45/25)
15 Air Squats
25 Single Unders

FX: 5 DB Push Press (35/20)
15 Air Squats
35 Single Unders

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PRECURSOR

A: Metcon (AMRAP - Rounds and Reps)

EMOM for as long as possible:
4 Deadlifts (225/155)
4 Burpees*

*Perform Burpees 'Death By' style, adding 1 rep each minute until work required is not met

MRX: RX

FX: 4 Deadlifts (135/95)
1 Burpee*

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DUCK FEET

A: Metcon (AMRAP - Rounds and Reps)

15min AMRAP:
3 Squat Snatch (135/95)
3 Ring Muscle Ups

MRX: RX

FX: 3 Snatch (75/55)
3 Ring Rows
3 Push Ups

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PURPOSE

Purpose

A: Metcon (Time)

3 rounds:
20 Horizontal Ring Rows
20m Single Arm KB Farmer Carry (70/53) - each
20 Russian KB Swings

FX: Ring Rows, (44/26)

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YOWZA

YOWZA

A: Metcon (Time)

Buy In: 100 Double Unders
2 rounds:
35 DB Power Snatch (50/35)
50 Push Ups
35 Toes To Bar
50 Air Squats
Buy Out: 100 Double Unders

FX:
Buy In: 150 Single Unders
2 rounds:
25 DB Power Snatch (35/20)
35 Push Ups
25 Hanging Knee Raises
35 Air Squats
Buy Out: 150 Single Unders

30min CAP

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WHAT'S A CURTIS P?

What's A Curtis P?

A: Metcon (Time)

For Time: (20min CAP)
60 Curtis P's (95/65)
*Start with a 400m run, then run 400m E4MOM until 60 reps are complete

MRX: RX
FX: (65/45)

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SHAPE SHIFTER

Shape Shifter

A: Metcon (3 Rounds for reps)

18 Minutes with a partner:

6min for Calories:
Assault Bike

6min AMRAP:
1 Legless Rope Climb
10 Burpees

6min for Reps:
Double KB Front Squats (53/35)

MRX: RX
FX: (35/26)
*Partners split work as desired

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DOUBLE DIP

Double Dip

A: Hang Power Clean + Push Press + Push Jerk 

On a Running Clock:
At 0:00, EMOMx10:
[Hang Power Clean + Push Press + Push Jerk]
*Incrementally add weight across the EMOM

B: Metcon (AMRAP - Rounds and Reps)

At 12:00, 8min AMRAP:
9 Deadlifts (135/95)
7 Hang Power Cleans
5 Ring Dips

MRX: (115/80)
FX: (75/55)

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WALK TALL

Walk Tall

A: Metcon (AMRAP - Rounds and Reps)

On a 15 Minute Clock:
100m Single Arm KB Front Rack Carry (L)
100m Single Arm KB Front Rack Carry (R)

Then, AMRAP:
5m Handstand Walk
10 KB Swings (53/35)

MRX: RX
FX: (35/26)

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TWO HEADS ARE BETTER THAN ONE

A: Metcon (AMRAP - Rounds and Reps)

20min AMRAP: (w/ a partner)
50 Jumping Lunges
40 Deadlifts (185/125)
30 Chest To Bars
20 Burpees Over Bar
10 Shoulder To Overhead (185/125)

MRX: (155/105)
FX: (115/80)

*One partner works at a time. Partners may split work as desired.

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ROGER THAT

A: Power Snatch (1-1-1-1-1)

If form/technique is ok: add weight across each set, ending at the heaviest weight for today.

If form/technique falls apart: stay or decrease weight and work on form each set.

B: Metcon (Time)

For Time:
1 Power Snatch (135/95)
20 Double Unders
3 Power Snatch
40 Double Unders
5 power snatch
60 Double Unders
5 Power Snatch
40 Double Unders
3 Power Snatch
20 Double Unders
1 Power Snatch

MRX: (115/80)
FX: (75/55), 2:1 Singles

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FOR RIDDING ANY NEGATIVITY

A: Weighted Pull Ups (5-5-5)

Establish 5RM Weighted Pull Ups

B: Metcon (3 Rounds for time)

For time:
500m Row
21 Thrusters (95/65)
Rest approx. 3 minutes

For Time:
500m Row
15 Thrusters (115/80)
Rest approx. 3 minutes

For Time:
500m Row
9 Thrusters (135/95)

MRX: (75/55), (95/65), (115/80)
FX: (65/45), (75/55), (95/65)

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SOBER LINDA

A: Metcon (Time)

For Time:
10-9-8-7-6-5-4-3-2-1
Russian KB Swings (70/53)
Hand Release Push Ups
Med Ball Cleans (30/20)

MRX=RX
FX: KB (44/26), MB (20/14)

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