PART 1: STRICT PRESS
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: “SMOKE & MIRRORS” [ALL TRACKS]
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
*Score = Total Reps
S.O.S
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters (95/65)
*Score = Total Time
RX: 95/65
Fx: 65/45
DEADLIFT
Build to a Heavy Set of 3
*Score = Heaviest Load
“GRATEFUL DEAD”
3 Rounds For Time
30/20 Assault Bike
30 AbMat Sit-ups
20 Deadlifts
100 Meter Farmers Carry
[21 Minute Cap]
*Score = Time it takes to complete the workout
Fx: 115/85, 35’s/20’s,20/15 cals
P/O: 155/105, 50’s/35’s
*Score = Time it takes to complete the workout
HERO WOD: “JACK“
20 Minute AMRAP
10 Push Press
10 KB Swings
10 Box Jumps
Fx: 95/65, 35/26, 20″/18″
P/O: 115/85, 53/35, 24″/20″
“BOAT SHOES”
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
Score = Time it takes to complete the workout
PARTNER FRIDAY
“Crumbl”
[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges (75/55)
After each round…
90 Overhead Squats (75/55)
*One Athlete working at a time, Partition reps as needed
*Score = Time it takes to complete the workout
PART 1: STRICT PRESS
Build to a Heavy Set of 8
*Score = Heaviest Load
PART 2: “SHOULDA, WOULDA, COULDA”
4 Rounds For Reps:
1 Minute Rope Climbs (15′)
1 Minute Dumbbell Shoulder to Overhead (50’s/35’s)
1 Minute Lateral Dumbbell Burpees
1 Minute Rest
*Score = Total Reps
“FUN & GAMES”
0:00 – 2:00
500/400 Row
Max Snatches
Rest 2 Minute
[4:00 – 7:00]
750/600m Row
Max Snatches
Rest 3 Minutes
[10:00 – 14:00]
1000/800m Row
Max Snatches
Rest 4 Minutes
[18:00 – 21:00]
750/600m
Max Snatches
Rest 3 Minutes
[24:00 – 26:00]
500 Meter Row
Max Snatches
RX 135/95
FX 95/65 – 400/300 Row, 600/450,800/500
STRENGTH
BACK SQUAT
Build to a Heavy Set of 15
*Score = Heaviest Load
METCON
“CINDY”
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Score = Total Rounds + Reps
METCON
“MR. JOSHUA P”
5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-ups
10 Power Cleans
RX: 135/95
FX: 95/65