AMRAP

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

  • 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

  • 500m Row
  • 50 push-ups

Metcon

18 Min AMRAP

  • 12 / 9 Cal Assault Bike
  • 12 Thrusters (45/35)
  • 8 Toes-to-Bar
  • 2 strict pull-ups

METCON

30 min AMRAP

  • 5 deadlift (225/155)
  • 13 push-ups
  • 9 box jumps (24/20)

Metcon

18 Min AMRAP (Partner – You Go, I go)

  • 8 Cal Assault Bike
  • 5 KB Deadlifts (53’s/35’s)
  • 25 meter Farmer Carry


Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups
Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

10 min Warm-up

  • Running Warm-Up

10 Min E2MOM

  • 100m Sprint

Conditioning

25min AMRAP

  • 30/24 Cal Row
  • 20/16 Cal AB
  • 15 Burpees

Tags:

Strength

Teams of 3 – Due until 300 balls over box

  • 100lb D-Ball over 2 x 24″ box stack (48″)
  • 1 partner pushes 275lb sled 25 meters then pulls it back

Rotate partners on the sled

Conditioning

10min AMRAP

  • 80lb ball cleans and tosses for 25meters