1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
TABATA-ISH
4 ROUNDS…:20 ON / :10 OFF
Single Unders
Alternating Leg Single Unders
Big Jump SIngle Unders
Double Unders
4 ROUNDS…:20 ON / :10 OFF
Scap Push-Ups
Scap Pull-Ups
Up Downs
Push-Ups
4 ROUNDS…:20 ON / :10 OFF
Tuck-Ups
Alternating V-Ups
V-Ups
Hanging Knee Raises
4 SETS FOR QUALITY
30 Double Unders or 10 “Single-Single-Doubles”
10 Diamond Push-ups
7 Toe 2 Bar
(No Measure)
AMRAP x 14 MINUTES
10 Double Unders
2 Toes 2 Bar
3 Up-Downs
*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.
R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…
(Score is Rounds + Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Cal Bike
40 Push Press (135/95)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.
**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.
(Score is Rounds + Reps)
-Rest 5:00-
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerk (185/135)
*P1 works while P2 rests, alternate as needed.
(Score is Reps)
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)
Then…
TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches
*PVC pipe for round 1, may progress to barbell for round 2
FOR LOAD
15-12-9
“Unbroken” Power Snatch*
*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.
(Score is Load)
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row
In the remaining time…
AMRAP of:
Power Snatch (Use the Same Load from Workout)
(Score is Reps)
5 SETS
12 Strict Toe 2 Bar
12 Strict Pull-Up
24 Unbroken Push-Ups*
*:01 Pause at the Top of Each Push-Up.
-Rest as Needed b/t Sets-
(No Measure)
AMRAP X 5 MINUTES
10 Scap Push-ups
5/5 SA Ring Rows
10 Push-ups
5 Slam Balls
10 Slam Balls Strict Press
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Bench Press
(Score is Weight)
4 ROUNDS FOR TIME
25 DB Bench Press (35/25)|(25/15)
25 Slam Balls (30/20)|(20/10)
25 Ring Rows
-13:00 Hard Cap-
(Score is Time)
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
FOR LOAD
20RM Back Squat
(Score is Load)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)