Workout – Metcon (Time)

TOOK MY CHANCES

Teams of 2
150/120 Calorie Assault Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike

TARGET SCORE
Target time: 22-25 minutes
Time cap: 28 minutes

Individual Option
50/40 Calorie Assault Bike
15 Rope Climbs or 30 Muscle Ups (Bar or Ring) or 45 Burpee Pull-Ups
50/40 Calorie Assault Bike

Announcement

Happy Birthday Eric Zollicoffer!!

Workout – Metcon (Time)

DID MY TIME

3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar

-Rest 5:00 –

For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar

TARGET SCORE
Target time:
Set 1: 6-8 minutes
Set 2: 6-8 minutes

Scaling Option 2 (Beginner)
3 Rounds
15/12 Calorie Row
15 Front Squats (light)
15 Kipping Knee Raises
-Rest 5:00 –

For Time:
30/24 Calorie Row
30 Front Squats
30 Kipping Knee Raises

Accessory – Warm-up (No Measure)

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

Workout

Metcon (Time)

FACE TO FACE

10 rounds
35 Double Unders
8 Handstand Push-Ups or 5 Strict Handstand Push-Ups

TARGET SCORE

Target time: 7-9 Minutes
Time cap: 12 minutes

Scaling Option
10 rounds
30 Single Unders
8 Dumbbell Push Press (light)

Strength – Shoulder Press (6×2)

2 Shoulder Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Workout

Metcon (Time)

BACK ON THE STREET

For Time:
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)

TARGET SCORE
Target time: 11-13 minutes
Time cap: 15 minutes

Scaling Option
For Time:
3-6-9-12-9-6-3
Alternating Dumbbell Clean and Jerk (light))
Up Down Box Step Over (20)

Strength – Deadlift (6×2)

2 Deadlifts x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Workout – Metcon (AMRAP – Rounds and Reps)

RISING UP

5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike or Rower

– Rest 2:00 between sets –

TARGET SCORE
Target number of Calories each set: 20/15
Minimum number of Calories before scaling: 15/12

Scaling Option
5 Sets
2:00 Amrap
20 Air Squats to a Med Ball
Max Calorie Assault Bike or Rower

Rest 2:00 between sets –

Strength – Bench Press (6×2)

2 Bench Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *