Med-Ball

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

21-minute Alt EMOM

• 12 Deficit Push-ups (use 45’s)
• 6 Med-Ball Ground to Overhead (80/50)
• Max Cal AB

Score – Max Cals

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

For Time (25 min cap)

• :45 max cal cardio
• 5 med-ball Deadlifts (100lb/80lb)
• 5 med-ball Squats
• 10m Overhead Carry

Workout Ends When You Reach

• 100/80 cal on Assault Bike / Ski Erg / Air Runner
• or 125/100 cal on C2 Bike / Rower

Metcon

10 rd For Time

• 1 heavy sled rope pull
• 1 down and back heavy med-ball carry

Metcon

For Time (23 Minute Cap)

• 50 Med-Ball Ground to Overhead (100/50)
• 100 Med-Ball Squats
• Max Cal Assault Bike Remaining Time

You can break up overheads and squats as needed.

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

For Time (partners)

12 Rounds Each (you go I go)

• 1 Toes-to-bar
• 2 KB Goblet Squats. (53/35)
• 3 KB American Swings (53/35)
• 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

• 1000m Ski Erg Sprint (splint between partners)

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups