35 Minutes to Complete - Team of 2 Chipper:
800m Run
100 HSPU / DB Push Press
100 Alt Leg Toes to Bar
200 Double Unders
100 Pullups
100 Medball Situps
800m Run
Bro Session Week 4
30 Minutes to Complete
5 Rounds
8 Deadlift
8 Bench Press
16 Alternating Hammer Curls
16 1-2-3 Up Downs
Athletes who finish early, clean up. Then AMRAP Hand Release Push-ups until 30:00
Athletes start at 50-60% 1RM for deadlift/bench and may add weight each round
Do NOT exceed 75%
7:30am Broga
5:30pm Breathe Hard
AMRAP 35:
Terrible Stair Run
10 Burpee Star Jumps
20 Lateral Wall Balls (10/side)
40 Russian Twists
50 Double Unders
500m Row
(Terrible = Up to 6th Floor, Down to Ground, Up to 6th Floor, Back to Gym)
Oly Day
0:00-2:00 Barebell Warmup EMOM
40 Second Snatch
2:00-4:00 Load Up
4:00-8:00 EMOM
High Pull + Hang Snatch + Snatch Balance (Use 50-60%)
8:00-10:00 Load Up
10:00-15:00 Don't Miss - 1 Snatch at 70% Every 30 Seconds (10 Reps Total)
*6 burpees for every missed rep to be performed at 15:00
15:00-20:00 Snatch Singles @ 75-80-85%-by feel if time
20:00-23:00 Rest and Change Weight
23:00-38:00 Touch n Go Power Clean to Push Jerks
8@50%
6@60%
4@70%
2@75%
1@80%
Skill: Handstand Walk
MetCon 3:00 on, 1:00 off for 24:00
Alternate Between AMRAPs
A) 25' Handstand Walk + 50 Double Unders
B) Burpee Chest to Bar Pullups (Rx+ Muscleups)
C) Assault Bike Calories
Scaled
A) 3 Pike Around Box + :45 Struggle Unders
C) Burpee to Jumping Pullup (use pound pads as needed on JP)
Quads like Mossman Week 8
Deload Week Dirty Metcon
4 Rounds for Time:
500m/450m Row or 25/20 Cal Bike
20 Back Squats (155/115#)
18 min cap
Athletes Switch between row and bike each round
*scale to about 50% of 1RM
EMOM 28:
1. 15/10 cal Assault Bike
2. 15 V-Ups
3. 16/12 cal Row
4. 12 Box Jumps (24/20")
*scale calories and reps to finish in :45 each minute
Teams of 2 Chipper
30 Minutes to Complete
200 Double Unders
100 Chest to Bar Pullups
200 Double Unders
100 Toes to Bar
200 Double Unders
100 Burpee Box Jump Overs 24/20"
AMRAP Row until 30:00
Buyout - Six Packs w/Summa
20 Minutes to Complete Deadlift & Bench
6 @ 55%
4 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
MetCon - AMRAP 9:
6 Left Arm KB Snatch 24/16kg
6 Right Arm KB Snatch
12 Ring Dips / HR Push-ups
7:30am Broga Mobility
5:30pm Breathe Hard
3 Rounds for Time
800m Run
1000m Row
100 Double Unders
(35 Minute Cap)
Buyout - Tabata Zombie Situps
Oly Day
0:00-3:00 Snatch Warmup EMOM
:40 Snatch w Empty Barbell
3:00-5:00 Add Weight
5:00 - 9:00 EMOM
Muscle Snatch + Power Snatch + Snatch Balance @ 50%
9:00-21:00 Full Snatch Consistency
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
21:00-24:00 Rest / Change Weight
24:00-38:00 Clean + Push Jerk + Pause Split Jerk
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
Skill: Handstand Pushup
MetCon 22-16-10
HSPU
Alternating Leg Toes to Bar
10:00 Cap
Buyout - EMOM 12
M1) Hollow Hold
M2) Wall Facing Handstand Hold
M3) 50-60 Double Unders
(Work :35-45 each minute)
Quads Like Mossman Week 7
27 Minutes - Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Front Squat: 4x5 @ 60-70-75-80%
MetCon - AMRAP 7:
7 DB Front Squats 50/35 lbs
7 Pullups
Every 8 min for 4 rounds:
450m Run (lap around the building)
500m Row
40/30 Cal Assault Bike
*Rest 90s-2 min
scale assault bike cals so that you get at least 90s rest
Teams of 2 Relay Style
30 Minutes to Complete
10 Rounds
25' HS Walk / 3 Wall Walks
20/15 Calorie Row
Then
10 Rounds
8 HSPU / Push Press
8 Pullups
Buyout Six Packs w/Summa
Bro Session Week 2
20 Minutes to Complete
5x5 @ 52-62-72-77-82%
Deadlift
Bench Press
MetCon - AMRAP 9:
10 Alt DB Hang Power Snatch 50/35#
10 Ring Dips / HR Push-ups
7:30am Broga Mobility
5:30pm Breathe Hard
Teams of 3 Relay Style
9 Rounds Relay Style
20/15 Calorie Assault Bike
20 Burpees Over Bar
27:00 Cap
Buyout: Tabata Runningman Situps
Oly Day
0:00-3:00 Snatch Warmup EMOM - :40 Snatch w Empty Barbell
3:00-5:00 Add Weight
5:00 - 10:00 EMOM - High Pull + Snatch (catch high) + Hang Snatch
10:00-22:00 Full Snatch Consistency
4 @ 70%
4 @ 75%
4 @ 80%
22:00-25:00 Rest / Change Weight
25:00-38:00 Clean + Push Jerk + Split Jerk
4 @ 60%
4 @ 70%
2 @ 75%
2 @ 80%
Skill: Headstand Tripod to Kip
Skill EMOM 12
M1) Headstand Practice
M2) Hollow Hold
M3) Wall Facing Handstand Hold
M4) L Sit Work
:35-:45 each minute
MetCon - Shoulder Boulder EMOM 12
M1) 8-10 HSPU / HEAVY Push Press
M2) 50-60 Dubz
Quads Like Mossman Week 6
23 Minutes - Back Squat:
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%
Front Squat
3x5 @ 60-65-70%
MetCon - AMRAP 7:
12 Front Rack DB Lunges 50/35#
8 Pullups / Ring Rows