Kettlebells

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

30 min AMRAP

• 500m Row
• 5 KB Swings
• 7 High Pulls
• 12 Box Step-ups

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

12 min warm-up

• 3 – 10 presses – push press ( bar to workload)
• 3 – 10 toe touches to workload swings
• Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

• 10 Push Press (115/75)
• 10 Kettlebell Swings (53/35)
• 10 box jumps/step-ups (24/20)

10 min Cool Down

• 5 x training bar presses
• 10 toe touches
• 1 mInute of walking

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

E3MOM – for 30 minutes (10 Rounds)

• 1000m C2 Bike or (28/22 cal assault bike)
• 5 toes-to-bar
• 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.

Metcon

Group Creates the Work Out Day!

• Each person picks an exercise, and we build the workout from there.

20 min Max Cal Row (Partner)

One partner Rows for max cals

while the partner completes 1 round of:

• 5 right arm kettlebell shoulder-to-overhead
• 5 right arm KB swings
• 5 left arm KB STO
• 5 left arm KB swings
• 5 Goblet Squats
• 1 50ft right arm farmer carry
• 1 50ft left arm farmer carry

then switch

You can only row when the kettlebell is off the ground.
If your partner sets the kettlebell down, you must stop rowing.

Metcon

E2MOM for 20 minutes

• 4 x 50ft Shuttle Runs
• AMRAP for the remaining time
  • 7 Kettle Bell Squats (35/25)
  • 7 Kettle Bell Floor Press
  • 100ft Kettle Bell Farmer Carry

Metcon

For Time

21 – 15 – 9

• Thrusters. (95/65)
• Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

• Shoulder-to-Overhead (95/65)
• Russian KB Swings (53/35)

Metcon

For Time (partners)

12 Rounds Each (you go I go)

• 1 Toes-to-bar
• 2 KB Goblet Squats. (53/35)
• 3 KB American Swings (53/35)
• 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

• 1000m Ski Erg Sprint (splint between partners)