Metcon

Death by Pushups w/ 20# vest

15R + 8

Yoga Core

Metcon

Death by Burpee w/ 20# vest

PR = 14R + 9,  LT = 12R + 9

13R +  8

Metcon

AMRAP 15:

1 Deadlift, 275#

40 meter shuttle Run

2 Deadlifts, 275#

80 meter shuttle Run

3-120, 4-160, etc...

*Runs done in 20 meter intervals

Round of 8-320 + 4

Metcon

2 minute Rounds x 5 w/ 3 minute rest between:

10 Burpees

200 meter Run

Max Burpees

14-13-12-11-11 = 61

*Not counting initial 10

Aux

Monkey Feet Seated SLR 3x10 @ 10#
Monkey Feet SL RDLs into hip flexion 3x8 @ 10#
Monkey Feet Standing Leg Curls 2x10 @ 25#, 2x10 @ 30#

Metcon

EMOM 12:

10 KBS, 1.5 pood

5 Burpees

Rx'd

Metcon

FT:  

200 Double Unders

15 Thrusters, 155#
100 Double Unders

15 Thrusters, 155#

200 Double Unders

24:42

Metcon

EMOM 10:

1 up to 10 Devil Press, 15#

2 DBall Cleans, 100#

Aerobic

2 minutes Single Unders

2 minutes Bike

1 minute Single Unders

1 minute Bike

30 sec Double Unders

30 sec Bike

5k

Not timed but def pushed it.

Metcon - The Phantom

6 Rounds for max reps:

1 Min Bike for Cals

1 Min Burpees

1 Min Double Unders

LT = 503 (99-81-84-80-86-73)

112-87-81-78-75-72 = 505

Metcon

AMRAP 12 w/ 1.5 pood KB:

12 KBS

12 Goblet Squats

12 Single Arm KB Push Press (6L, 6R)

7R + 12 + 4

Metcon

 AMRAP 3:
3 Deadlifts, 315#

3 Bar Facing Burpees

 AMRAP 3:
3 Deadlifts, 275#

3 Bar Facing Burpees

 AMRAP 3:
3 Thrusters, 115#

3 Bar Facing Burpees

 AMRAP 3:
3 Thrusters, 95#

3 Bar Facing Burpees

*Rest 3 minutes between AMRAPs

5R + 3

5R + 1

4R

4R + 3 + 2

Metcon

FT:

5-4-3-2-1 Back Squat, 315#

25-20-15-10-5 Burpees

Goal = sub 12

11:29

Aux

4 Sets:

High Knee Tea Pot x8ea @ 26#

Seated Good Mornings x10 @ 35# DBs (front loaded)

4 Sets:

Prone Lying Banded Hamstring Curls x15

SL DB RDLs x8ea @ 35#

High Speed Banded Flutter Kicks x 10 sec

3 Sets:

Strict Pullups x8

Rear Neck x15 @ 80#

Heels Down BB Hamstring Bridge 3x8 @ 135# - 155# - 185#

Aux

Monkey Feet Side Lying 3 position Abduction Raises 3x10ea @ 10#

Monkey Feet Prone Lying Leg Raises 3x15ea @ 10#

Monkey Feet hip mobility drill

Forearm stuff

Stamina/Core

AMRAP 20:

5 Jumping Bar Muscle Ups (bar at neck height)

20 GHD Situps

1 Minute Front Plank Hold UB

5R + 1

Metcon

EMOM 10:

Odd - 15 Cals Bike

Even - 25 Double Unders

Rx'd

Metcon - Ingrid

10 RFT:

3 Power Snatch, 135#

3 Bar Facing Burpees

Goal = sub 7

6:40

Metcon - Linda

10-9-8-7-6-5-4-3-2-1 FT:

Deadlift, 300#

Bench Press, 200#

Power Cleans, 150#

LT = 33:58

24:19

Yoga Core