MetCon

Supercharged

Warm up: coaches choice For time: 3 rounds: 25 cal row 25 wall ball 2 rounds: 20 KB swings(70/53) 20 T2B 1 round: 600m run 20 burpees

The Big Lebowski

3 sets each for time of: 2 rope climbs 10 HSPU 10 burpees Rest 2 min between sets. 3 rounds for time: 500m run 24 pull ups 12 Deadlift (245/165)

Modern Family

In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP – 3 minutes Back Squat (155/105) -rest 4 min- 3 Rounds for Time one person working at a time, split reps as needed 100 DU 75 Pull ups […]

Turbulence

Warm up: coaches choice For time: 2000m row 40 pull ups 1 mile run 20 power cleans (135/95)

Full Throttle

In 15-20 min work up to your heaviest weight of the following barbell complex: 4 Snatch grip deadlifts 3 hang power snatch 2 Overhead squats 1 squat snatch. *all reps are touch and go. Hands do not leave the bar during complex or attempt is done; otherwise, it’s a No Rep! For time: 500m run […]

Stop, Collaborate and Listen

Warm up- coaches choice For time: 400m run ———— 3 rds of 10 clean and jerks (135/95) 15 pull-ups 30 abmat sit ups ———— 400m run

Extra Crispy

3 sets not for time: 30 double unders 10 T2B 1 rope climb 3 rds for time: 500m run 15 front squats* 20 box jumps (24/20) 15 Hang cleans* *The rx weight for men and women is Bodyweight loaded onto the barbell

Down Periscope

5 rounds for time: 400m run 3 squat cleans (205/135) 2 rounds of “Cindy” *1 round of Cindy is 5 pullups, 10 push-ups, 15 air squats

Beard Envy

Warm up- coaches choice For time: 40 cal row 20 box jumps (30/24) 10 Deadlifts (315/225) 20 box jumps 40 cal row

Reverse Psychology

With a continuous running clock: 0:00-5:00 400m run 15/12 T2B 20 alt pistols At 5 min mark complete the triplet again. Each set should be treated as a sprint and done as fast as possible. ************ 5 sets Deadlift (3 sec pause above the knee) + hang squat clean Rest 2-3 min ************ Back squat […]