“ELECTRIC TRIANGLE”
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest
1 Shuttle Run= 10 Meter Down & Back
*Score = Total Reps
Fx: 2:20/2:30 Pace, 60/55 RPM, 3+
Rx: 2:10/2:20 Pace, 65/60 RPM, 4+
Rx+: 2:00/2:10 Pace, 70/65 RPM, 5+
Back Squat:
Build to a Heavy Set of 10, > 70 % 1RM
*Score = Heaviest Load
METCON: “NEGATIVE NANCY”
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
*Score = Time it takes to complete the workout
FX: 75/55
RX: 95/65
RX+: 115/75
(Teams of 3)
AMRAP 5: Deadlifts
AMRAP 5: Bike Calories
AMRAP 5: BB Bench Press
AMRAP 5: Cleans
AMRAP 5: Bike Calories
*one person working at a time
Fx: 185/135, 95/65
Rx: 225/155, 115/75
Rx+: 275/185, 135/95
“DEVILISH”
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
20 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
40 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
50 Dumbbell Box Step-ups
15 Single Arm Devil’s Press …
Add 10 Dumbbell Box Step-ups Each Round
*Score = Rounds + Reps
FX: 35/25; 20″/18″
RX: 50/35; 24’/20″
“THE SIMS”
PART 1: Deadlift
Build to a Heavy Set of 3
> 80% 1RM, Unbroken not bounching
*Score = Heaviest Load
METCON: “The Sims”
10 Rounds
Time Cap: 20 Minute Cap
5 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
10 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
…. 50 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
*Add 5 DU each round
**Athletes must restart each round of the DU if they don’t complete it unbroken
***Score = Time it takes to complete the workout
FX: 2:1 DU
RX: GHD Sit-ups
5k(AREN)
FX: 5 Rounds:
600 Meter Run
30 Wall Balls (14/10)
RX: 5 Rounds:
800 Meter Run
30 Wall Balls (20/14)
RX+: Athletes with < 7 Min/ Mile Pace
5 Rounds:
1k Run
30 Wall Balls (20/14)
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes
AMRAP 4:
27/21 Calorie Bike
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Pull-ups
* Score = Total Reps
Fx: J-Hook Row
Rx: Pull-up
Rx+: Chest to Bar
”Nickelback”
[TEAMS OF 2]
AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb
Barbell: (155/105)
* Yo Go, I Go Rounds
*Score = Total Rounds + Reps
”DR. EVIL”
10 Rounds x AMRAP 2:
15/12 Calorie Bike
Max Burpee Box Jumps (24″/20″)
Rest 1 Minute Between Rounds
*Score = Total Burpee Box Jumps
FX: 12/9 Cal, 20″/18″
RX: 15/12 Cal, 24″/20″
STRENGTH
Back Squat
Build to a Heavy Set of 15
*Score = Heaviest Load
“The Devil in I”
For time:
21-15-9 reps of-
DB Devil Press
DB Box Stepovers
right into
21-15-9 reps of-
DB Front Squats
TTB
Time Cap: 20 min
Fx: 25/15#, 20/18″”, Hanging Leg Raise
RX: 35/25#, 24/20″”
RX+: 50/35#, 24/20″””