TTB METCON Metcon (AMRAP – Rounds and Reps) 2 Rounds 6 min AMRAP TTB – choose a # that you can easily maintain throughout the workout 10 KB Plank Rows 24/16KG 10 KB Goblet Squats Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Bent Over Row 35/25kg 10 Front Rack […]

DEADLIFT METCON Metcon (AMRAP – Rounds and Reps) 5 rounds 4 Min AMRAP 3 Power Cleans 50/35KG 6 Push Ups 9 Air Squats 12 Deadlifts 2 mins rest between rounds

C2B/PULL UP METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 600m Run 35 Double Unders 6 C2B, Pull Up or banded pull up 18 KB Snatch 24/16KG 20 Banded Pull Downs

BACK SQUAT Weightlifting Paused Back Squat (5 Every 2 Mins x 5 (Moderate Load) 2 sec hold ) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 10 rounds 1 Min AMRAP 5 Wall Ball 9/7KG + 5 Burpees Rest 1 min

WILDCARD SUNDAY Metcon (Time) For Time WORKOUT 1 100 Toes To Bar EACH BREAK: 10 Box Jumps + 10 KB Swing 24/16KG Rest 5 mins Metcon (Time) WORKOUT 2 3-6-9-12 Snatch 40/30KG HSPU or KB Z Press 300m Run

PARTNER WORKOUT Metcon (Time) Partner : One bar, three girls 42-30-18 Thrusters 50/35kg Pull ups Squat cleans 50/35kg Ring dips Deadlifts 50/35kg Hand stand push ups

PUSH PRESS Weightlifting Push Press (Heavy Single RE-TEST) Metcon (Time) 3 Rounds 50 Double Unders 15 Squat Cleans 50/35KG 50 Double Unders 20 HSPU

TOES TO BAR + CONDITIONING Metcon (AMRAP – Rounds) EMOM 12 Mins 1. Row 12/10 calories 2. 20m front rack overhead walking lunges (light) 3. 30s Dish Tucks or Hollow Rocks Rest 5 mins Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 300m Run 9 American Swings 24/16KG 9 TTB

DEADLIFT Weightlifting Deadlift (Heavy Single RE-TEST) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2 KB Strict Press 24/16KG 2 Box Jumps Then 4+4, 6+6, 8+8…. Increasing reps by 2 each round

RIG WORK + METCON Metcon 4 rounds 12 Alternating KB Plank Rows 15 Tempo Push Ups (2-1-0) 15 V Ups or 20 Alt V Ups Metcon (Time) Every 4 mins x 5 Run 400m 14 Chest to Bar Pull Ups Score is fastest round