1. MetCon - TESTING
"Grace"
For Time
30 Clean and Jerks (135/95/40%-50%)
10-Minute Time Cap
2. Hypertrophy
Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Jumping Lunges
1. MetCon
2 Rounds FIT
30 Push Press (95/65/35%)
20 Strict Pull-ups
2. Muscle Building
3 Hard* Super Sets
a. Bench Press (60%)
b. Laying Leg Raises
*Hard Set Today is 2-3 Reps Shy of Failure
1. MetCon
3 x 10-Minute Rounds FIT
400m Run
100 Double Unders
400mm Run
Rest with Remaining Time in Each 10-Minute Round
1. MetCon
12-Minute AMRAP FIT
30 Burpees
Then, AMRAP with Remaining Time*
5 Pull-ups
10 Push-ups
15 Air Squats
*If you can do a set of 15 strict pull-ups or more, wear at 20lb/10lb ruck/vest for this workout.
Read More1. MetCon
3 Rounds FIT
10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)
10 DB/KB/Ruck Right-arm Overhead Lunges
7 DB/KB/Ruck Left-arm Thrusters
7 DB/KB/Ruck Left-arm Thrusters
400m Run
6-Minute Rest Before Starting the Next Round
1. Muscle Building
3 Hard* Sets
Back Squats (55%)
*Today’s Hard Sets Are 3-4 Reps Shy of Failure
2. MetCon
5 Rounds FIT
11 Chest-to-bar Pull-ups
11 Push Press (125/85/45%)
55 Double Unders
1. MetCon
20-Minute AMRAP FIT
20 Burpees
10 Unbroken Hang Power Cleans (75/55/25%)
20 Box Jumps (24”/20”/Low)
10 Unbroken Hang Power Cleans
1. MetCon
4 Rounds FIT
Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)
80 Double DB/KB Front Rack Walking Lunges
3-Minute Rest*
*During Rest:
1 Hard Set of Sit-ups
A Hard Set Today is 2-3 Reps Shy of Failure
1. MetCon
With a Clock Counting Up for this Whole Section
1.1
Starting at the 0-Minute Mark
3 Rounds FIT
200m Run
10 Thrusters (95/65/35%)
9-Minute Time Cap
1.2
Starting at the 11-Minute Mark
21-15-9 Reps FIT
Lateral Burpees
Deadlifts (225/155/50%)
9-Minute Time Cap
1.3
Starting at the 22-Minute Mark
For Quality
50 Sit-ups
100 Russian Kettlebell Swings (70/53/Heavy)
50 Sit-ups
1. MetCon
4 x 3-Minute Rounds for Reps (1-Minute Rest)
Odd Rounds:
200m Double DB/KB Shoulder Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Strict Pull-ups
Even Rounds:
200m Double DB/KB Farmer's Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Push-ups
1. MetCon
14-Minute AMRAP
14 Push-ups
7 Hang Power Snatches* (95/65/40%)
14 Overhead Squats*
7 Hang Power Snatches*
*All Sets in this workout must be unbroken
Read More1. Positional Strength
5 Sets
5 Behind-the-Neck Sots Presses*
2. MetCon
11-Minute AMRAP FIT
1-3-5-…-(+3)
Lateral Burpees
Sumo-deadlift High-pulls (40% of 1 RM Clean)
1. RASCAL
FIT*
5 x 6-Minute Rounds
10 Sandbag Behind-the-neck Thrusters (R)**
100m Sandbag Bear Hug Run
Rest with Remaining Time in Each Round
*Go as Fast as You can Each Round.
**(R) = Wear a Ruck if you have one.
1. Stability Endurance
For Quality
30 DB/KB/Ruck Alternating Turkish Get Ups (Light)
10-Minute Time Cap
2. MetCon
8-Minute AMRAP
8 DB/KB Snatch (50/35/Heavy)
8 Box Jump-Overs (24/20/Low)
———2-Minute Rest———
8-Minute AMRAP
8 DB/KB Hang Clean and Jerk (50/35/Heavy)
8 Toes-to-bars