Category: Uncategorized

Strength
1 strict press + 2 push press + 3 push jerk

Metcon
5 Rounds For Time
9 Squat snatch 45/30
12 lateral bar burpee

Metcon
10min AMRAP
400m run
10 box jump 20/20

Rest 3min

8min AMRAP
10 pull up
20 sit up

Rest 3min

6min AMRAP
10 HSPU
20 KB swing 32/24

Strength
Back Squat
5-5-5

Deadlift
5-5-5

Bench press
5-5-5

Metcon
100 wall ball
*20 double under each time you beak

Metcon
30min AMRAP
200m OH plate carry 20/10
5 pull up
10 push up
15 air squats
20 KB swing 24/16

For time
5 Rounds For Time
400m run
15 toes to bar
15 front squat 45/30

Strength
Back squat
10-10-10

Metcon
AMRAP 15min
12 Shoulder to overhead 45/30
10 pull up

10 box jumps

Finisher
Assault bike
30 Calories for time

Strength
Deadlift
10-10-10

Metcon
21-15-9
Hang power clean 45/30
burpee

Finisher
Tabata 6 rounds
20sec rest 20sec work
hollow rocks

12 Days of Xmas
1 200m run
2 burpee
3 thruster 40/30
4 front rack lunge
5 toe to bar
6 power clean
7 sit up
8 shoulder to overhead
9 pull up
10 KB goblet squat 24/14
11 push ups
12 front squat

Metcon
30min AMRAP
400m run
20 pull up
20 wall ball
20 KB swing 24/16

Strength
Dumbbell bench press
3 x 10
1 x ME

Metcon
Buy in – 20 lateral bar burpee
Then
21-15-9
Push press
Toes to bar

CFC Fight Gone Bad style
3 rounds,
1 min per station, of: Knees-to-elbow
Box Jump, 20/20 in
Row Calories
Thruster, 20/15 kg

Assault Bike Calories

Squat Clean Wall Ball, 10/6 kg
Handstand Push-up

Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1

Strength
Strict press
3×5 40%, 50%, 60%

Metcon 16min AMRAP
200m run
2 thruster 42.5/30
2 chest to bar pull up
200m run
4 thruster 42.5/30
4 chest to bar pull up
200m run
6 thruster 42.5/30
6 chest to bar pull up
200m run
8 thruster 42.5/30
8 chest to bar pull up
continue….

Olympic Lifting
Overhead Squat
5-5-5-5-5