Short, Intense and Heavy Metcon

Hard Loud Shit:

6 rounds, 1min rest

1 Heavy clean
5 Heavy med ball smashes
5 Burpees

7-12 round

4 Deadlift
10 hard row

10min AMRAP, 1min rest

5 Front Squat (7rm )

10 clap push-up

10min AMRAP, 1min rest

7 Kb Swing (70/44)
7 Box Jumps (30'/20')
4 rounds, individually for time:

5 x 65lb Dumbbell Snatch (each hand)

10 x 65lb Dumbbell Swing
10 Burpees

4 rounds for time:

With weight vest

5 Pullups
5 Dips
5 65lb DB Thrusters

21-15-9 of:

100kg deadlifts
24" box jumps
dips

15-12-9 of:

Double KB (53#) Power Cleans to

Thrusters
Pull-ups

3 rds for time:

7-HSPU's
7-105# Thrusters
7-105# Hang Power Cleans

Modified Fran 15-12-9

Barbell Thrusters 135 lbs

Pull-Ups, 45 lbs

3 rounds of 10 reps each of:

Bodyweight power cleans

35# ring dips

5 rounds of:
3 reps 315# deadlifts
7 reps burpees w/15# in a backpack

3 rounds of:

5 reps 165 lbs thrusters

10 pull-ups
15 ring push-ups

Tabata 8 minutes

Deadlifts/Knee-to-elbow
Overhead Squats/Double Unders
Pull Ups/GHD Sit Ups
Ring Dips/Row

5 rounds:

5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4 rounds:

25-Towel Pull Ups (alt hands)

25-70# DB Swings
25-Burpees
25-95# SDHP

3rounds:

10-Pull Ups
10-135# C&J
10-20" Box Jumps

3rounds:

15-Pull Ups
10-155# Power Cleans

Modified Helen
three rounds for time:

run 400m
21 x 70 lbs(2pood) KB swing
12x weighted pull-up

Modified Elizabeth
12-9-6

Power Clean 185 lbs

Weighted Ring Dips 70 lbs

Modified Diane
15-12-9

Deadlift (315 lbs/205 lbs)

Handstand Push-Up

Modified Annie

50-40-30-20-10 Double Unders

25-20-15-10-5 Knee-to-elbow

Modified Karen

75 Wallball shot, 40 lbs

10 Slamball, 40 lbs
farmers walk

15 - 12 - 9 reps of:

Weithed Pull-ups
KB swings, 2 pood

3-5 rounds

rope climb
10 row hard
5 weighted ring dips

3 rounds, recover fully between rounds

10 Slamball, 40 lbs
20 Goblet Squat
250m sprint
3 to 5 rounds, recover fully between rounds

10 BW Deadlift
10 KB swings (2poods, 70 lbs)
10 burpee pull-ups

10 rounds of

15 Deadlift 135 lbs

15 pushups

(from the Games, a good one)

5 rounds of:

5 275 lbs Deadlift

10 burpees (OH clap)

21-15-9

KB swings (2poods, 70 lbs)

abs wheel on knee
slam balls, kneeling, 40 lbs

3 rounds for time of:

400m sprint
20 burpees
NO REST

Tabata 4x(20:10)

farmers walk
front squat

3 rounds of:

1 minute max rep weighted Push-Ups

1 minute max rep weighted Ring Dip
1 minute rest
21-15-9 of:

135 lbs Back Squat

Ring dips

5 ROUNDS

5 Weighted Ring Dips, 45 lbs

5 BW Deadlift
5 Weighted Pull-Ups, 45 lbs

4 rounds of:

10 tuck jumps
100m sprint
15 1.5/2pood swings
100m sprint back to the starting line
rest

Tabata Tuck jumps

For time:

200m Bear crawl with weight vest

20 push-ups
200m Bear crawl
20 air squats

21-15-9 of:

Back squat with .75 b/w (115 lbs)

115lbs Push-Press

AMRAP in 15 minutes of:

7 ring dips (sub weighted if you want)

7 front squats (135)

10 Rounds of
10 BW deadlifts
20clapping pushups

3 rounds:

run 200m
12 PowerClean
18 KB swings

6 rounds:

30sec Row (for max metres)

30sec rest

600m row
15 dips
15 knee-to-elbows
300m row
12 dips
12 knee-to-elbows
150m row
9 dips
9 knee-to-elbows

15-12-9

Pull-Ups
Kb Swing 2pood
burpees

5 rounds of:

5 big tire flips

10 burpees
5 rounds:

250m row
10x 2 pd swings
10x weighted pull-ups

21-15-9 of:
225lbs deadlift
pull-ups (chest to bar
standard)

4 rounds:

20 x 70# db swings
20 knees to elbows

Animals at the Track

This is best done at the track, although it
could be done w/ treadmill.

- 200m sprint
- 200m bear crawl (inside of track)
- 200m sandbag run
- 400m sprint

5 rounds for time of:

10-135# Power Cleans

15-Pushups

10 rounds for time:

7-225# Deadlift
5-L-Sit Pullups

5 rounds of:

15 row cals
15 burpees

21-15-9 for time of:

Dead lift @ 100% body weight

Back Squat @ 75% body weight
Burpees

10 burpees, 1 KB swing per arm

9 burpees, 2 KB swings per arm
.
.
.
2 burpees, 9 KB swings per arm
1 burpee, 10 KB swings per arm

AMRAP in 12 minutes:

5 pullups @ BW + 50 lbs
100m sprints

3 rounds for time:

100m Sprint
10 Burpees

Heavy Lizzie
12-9-6

185# Power Cleans

70# weighted ring dips

12 mins AMRAP

7 - 185# power cleans

10 - chest to bar pullups

10-8-6-4-2

185lb Squat Clean

Pullups
55lb DB Swing

5 Rounds

Max Weighted Ring Dips (45lbs for me)

Max weighter Pull-Ups (35lbs for me)

15-12-9

95lbs DB swing
250m row (sprints, definitely as fast as freaking possible).
As many rounds as possible in 10 minutes:
7 Push Presses 135 lbs
7 Push Ups
7 Box Jumps 20"

21-15-9

135# front squats

55# db swings

8 min AMRAP

4R - 4L sandbang shouldering (100 lbs)

5 - 135# power snatches

3 rounds for time

3 exercises
3 reps

AMRAP 8min

3 weighted pull-ups
5 bench press (~75-80% 5RM)
7 kettlebell swing

Complete for time

CFFB

9 Deadlifts 315 lbs

Sprint 50 yards
6 Deadlifts 315 lbs
Sprint 100 yards
3 Deadlifts 315 lbs
Sprint 150 yards

Complete 5 rounds for time

CFFB

7 Dumbbell Thrusters 50 lbs

14 Dumbbell Swings 50 lbs

10minutes on the minute

CFFB
5x KB swing 1.5 pood (55 lbs)
5x 20' box Jump

7 rounds for time

CFFB

3 PowerClean 135lbs
row 250m

21-15-9
Deadlifts (315/225)
Box Jumps (30/24)

AMRAP in 5 Minutes

3Deadlift (275lbs/155)
5 push press (115lbs/75)

5 ROUNDS

5 Pull-Ups
10 KB Swing (70lbs/35)
15 Sit-Ups
Max distance Farmer walk

7 rounds

5 pull-up
7 burpees
10 Squat

7 Minutes Left, Down by 6

Complete 2 rounds:
Max Rep 50 lbs DB Push Press - 60 seconds
Rest 60 seconds
Max Rep 50 lbs Weighted Pull Ups - 60 seconds
Rest 60 seconds
Row for Calories - 60 seconds
Rest 60 seconds
Max Rep Burpees - 60 seconds

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