“Freaky 5k”
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1: Pull-ups
Round 2: HSPU or Push Ups
Round 3: GHDs or Sit-ups
Round 4: Air Squats
Round 5: Shuttle Runs
*Score = Total Reps”
STRENGTH
Power Snatch
5 Sets of 3
*Score = Heaviest Load
”Ingrid”
10 Rounds For Time [10 Minute Cap]:
3 Snatches
3 Burpees Over the Bar
*Score = Time it takes to complete the workout
”Wittman”
7 Rounds For Time
(25 Min Time Cap)
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps
FX: 75/55; 35/26 KB, 20″”/18″”
RX: 95/65; 53/35 KB, 24″”/20″”
“I LOVE THIS BAR”
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
Teams of 2
MetCon (split however you’d like)
5 rounds
20 Pullups
15 HSPU
10 DBall over the shoulder
Time Cap: 25 min
Fx: J-hook row, Piked Pushup on box, 50/30
P: Kipping, 70/50
O: C2B, Strict, 100/70
STRENGTH
Back Squat
Build to a Heavy Set of 20
*Score = Heaviest Load
COMPOUNDING INTEREST
For Time 15 Minute Cap
5 Rounds of:
30 Double Unders
10 Overhead Squats
Directly Into..
1 Round of:
30 Overhead Squats
100 Double Unders
Score = Time it takes to complete the workout
FX (75/65)
RX (95/65)
RX+ (115/75)
“Sea Shanty”
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row or 400M Run
15 Box Jumps (30″/24″)
3 Rope Climbs (15′)
Rest 2 Minutes Between Rounds
*Score = Total time, including rest
“Oooh Yeah!”
“Oooh Yeah!” [COMPETE/TRAIN]
On the 2:00 x 10 Sets:
_ Cal Bike
AMRAP “Macho Man” (115/85) [52/38]
“Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Score = Total Rounds of “Macho Man”
FX; 12/9 Cals, 95/65, 200,150 ski erg
RX: 15/12 Cals, 115/85, 250,200 ski erg
MetCon
“Weston”
5 Rounds For Time:
1000 Meter Row
200 Meter Farmer Carry
50 Meter Waiter Walk, Right Arm
50 Meter Waiter Walk, Left Arm
Time Cap: 45 Min
FX: 35/25
RX: 50/35
Score = Time it takes to complete the workout
DREAM ON
AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100 Meter Run
2 Power Cleans
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-ups
100 Meter Run
…
Add 1 Rep Each Round
*Score = Total Rounds + Reps, count each 100m as 1 rep
Fx: Burpee Pullup, 135/95
Rx: Burpee Pullup, 185/135
Rx+: 185/135