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METCON 1
EMOM 12:
ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Hollow Hold
METCON 2
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)
AFTER PARTY
1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.
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5:30 BootCamp
METCON
AMRAP 3:00:
7 Renegade Rows (Both arms = 1 rep)
21 SU
– Rest 5:00 + Repeat
AFTER PARTY
Sprint Work:
4 x 100M
– Sprint 100M then walk back to start line for rest
QOD: What unit of measurement is used to measure a horse’s height in?
METCON
EMOM 40:
Minute 1: Run to end of building (before mailbox) and back
Minute 2: 45sec Row
Minute 3: 10 Burpees
Minute 4: 45sec Mountain Climbers
Minute 5: Rest
AFTER PARTY
5:00 of Static Stretching
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5:30 BootCamp
METCON
“Dead Ball” BootCamp
5RFT:
10 Med Ball Deadlifts (16, 12)
20 Wall Balls (16, 12)
AFTER PARTY
5 Rounds –
20s Hollow Hold
20s Superman Hold
FFOD: Louis XIX was King of France for just 20 minutes.
METCON
AMRAP 18:
5 T2B
10 Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)
Rx+:(135, 95)
STRENGTH/SKILL
3 Rounds of:
1a) DB or KB Split Squats
x 8 ea.
1b) Lateral Raises
x 15.
1c) Foam IT Bands or Quads
x 10 passes each.
AFTER PARTY
Accumulate:
Hollow Hold x 90s-2:00
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5:30 BootCamp
METCON
EMOM 20:00:
Odd Minutes: 8 cal row
Even Minutes: 8 burpees
AFTER PARTY
4×10 Air Squats
FFOD (Fun Fact of the Day): You would have to walk for seven hours straight to burn off a Big Mac with a Super Sized Coke and French Fries.
WEIGHTLIFTING
Box Front Squat (5 x 4 @60-70%, every 60s.)
Power Clean (5 x 2 @80%, every 90s.)
BENCHMARK METCON
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
– Add 2 Reps each round
AFTER PARTY
Reverse Hypers:
2 x 25 @50% of Back Squat
Or
Accumulate 5:00 of x-band walks
QOD: In which country did the Tango dance originate from?
WEIGHTLIFTING
Push Press (Work up to set of 3)
BENCHMARK METCON
“Oldschool”
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
AFTER PARTY
1a) 1-Arm DB Rows:
3 x 15 ea.
1b) Banded Pushdowns:
3 x 12-15.
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5:30 BootCamp
METCON
1): 1000m Row (Time)
Max Effort 1000m Row
2): AMRAP 8:00:
10 DB S2OH (25, 15)
8 Goblet Squats w/1 DB(25, 15)
6 Burpees
AFTER PARTY
Accumulate 2:00 of Plank Position
QOD: What is your spirit animal and why?
STRENGTH/SKILL
Metcon (AMRAP – Reps)
Teams of 2:
1/2 Tabata (4 Rounds)
Behind the head med ball squat/toss (20/14)
Score = total tosses
Banded Leg Curls x 100 each
METCON
In teams of 2:
For time:
Run 800m
100 Lunges w/ 2 DB’s (35/20)
Run 400m
100 Med Ball Sit Ups (20/14)
Run 200m
AFTER PARTY
Group Cool Down/Mobility
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5:30 BootCamp
SKILL REVIEW
Med Ball Clean
METCON
(AMRAP – Reps)
1. Max Wall Balls in 2:00
2. Max Situps in 2:00
AFTER PARTY
Accumulate:
50 Supermans
50 Banded Pushdowns
QOD: Who would play you in a movie of your life?
WEIGHTLIFTING
Close Grip Bench Press (5 x 5 @55%, every 60s.)
– Speed Close Grip Bench Press
METCON
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
AFTER PARTY
DB Elbow Out Tricep Extensions:
3 x 15.
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5:30 BootCamp
METCON
4 Rounds of 40s work/20s rest:
1a) KBS (44/35)
1b) SDHP w/KB (44/35)
1c) Row for Calories
1d) SU (or DU Attempts)
1e) Hollow Rocks
AFTER PARTY
Who can hold a wall sit the longest?
QOD: Cats vs Dogs; chose now and explain why.
METCON
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Rower or Assault Bike
1d) Double Unders
1e) Hollow Rocks
(AMRAP – Reps)
STRENGTH/SKILL:
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.
AFTER PARTY
Banded Paloff Press:
3 x 10 ea. Rest 60s.
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5:30 BootCamp
METCON
In Teams of 2:
Run 1 Mile
100 DB Front Rack Squats (25/15)
Run 800M
100 Jumping Pullups
(For Time)
AFTER PARTY
Static Stretching & Foam Rolling
QOD: What imaginary time-saving appliance do you wish someone would invent so that you could use it all the time?
METCON
For Time:
4 RFT w. a partner:
2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75) (total reps)
20 Push-ups
1k Row
Rx+:(Legless RC)
*35:00 Cap
*One person works at a time.
AFTER PARTY
Accumulate:
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
QOD: When you walk into a room, what theme song should start playing?
