Metcon (Weight)
20 min AMRAP
30 Double Unders/Heavy Rope Singles
10 Toes to Bar
3 Barbell Ladder
– Do 3 reps of a barbell movement, increasing weight each round. Start with Snatch and continue to Snatch until you can’t reasonably do them anymore. Then do Clean and Jerk until you can’t do those anymore. Then do Deadlift until the end of the workout.
– Snatch and Clean can be power or squat
– Weight increases by 30# every round for guys, 20# for girls, starting at 45/35
– Score will be weight of heaviest 3-rep Snatch+Clean+Deadlift

45/75/105/135/165/195/225/255/285/315…. Please use 2x15s and then 45s
Don’t just add 10s! Use a 25+5 at 95, a 45+5 at 135

Accessory Strength
4 Rounds x
5-8 Pendlay Row (heavy)
12-15 DB Reverse Flye
15-20 GHD Sit Ups (weighted)
3-4 Rounds x
10-15 per side DB Bench Row
10-15 DB Pike Crunch
10-15 DB Shoulder Flye
3-4 Rounds x
10 Reverse Grip Bentover Row
10 Evil Wheel
15 Front Delt Raise
3 Rounds
Burnout Bicep Curls (Drop sets or assist after failure)
Burnout Bench Dips
Metcon (Calories)
Assault Bike:
9 Rounds
1 min Recovery Pace
1 min Medium Pace
30 sec As Hard As Possible
– increase Medium pace duration by 15 sec each round
– 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30, 2:45, 3:00!!
– set your medium pace for a decent challenge
– if you can’t maintain your medium pace, rest instead of the hard pace.
– score total calories
Metcon (AMRAP – Rounds)
Interval Cardio:
Sleds and Rowers
24 min AMRAP
100m Heavy Sled Push (5/4 plates)
30/20 Cal Row Sprint
Rest 2 min

– As soon as you finish the Sled Push, go directly into the Row
You’re going to feel awful, but don’t rest! Just strap in and go as hard as you can!)
– Target is 5 Rounds!! More likely, 4
– score by Rounds of work completed