Kettlebells

Metcon

18 Min AMRAP (Partner – You Go, I go)

• 8 Cal Assault Bike
• 5 KB Deadlifts (53’s/35’s)
• 25 meter Farmer Carry

Metcon

20 Min AMRAP

• 5 x Right Arm Russian KB Swings (53/35)
• 25m Right Arm Farmer Carry
• 5 x Left Arm Russian KB Swings
• 25m Left Arm Farmer Carry
• 15 Cal Assault Bike

Metcon

For Time

• 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps
  • Goblet Squats
  • Kettlebell Swings

53/35 KB

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Deadlifts. (65% of 1 RM)
• 18 x Med Ball Slams (50/30)
• 1:00min Trap Bar Carrier (195/125)
• 18 x Weight Box Step-Ups (70/50)
• 9 x Squats (50% of 1RM)
• 9 x GHD Sit-ups (weighted)

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 12 x Deadlifts. (50% of 1 RM)
• 24 x Med Ball Side Throws (20/14)
• 1:00min Sled Push (195/125)
• 24 x Weight Lunges (30/20)
• 12 x Squats (50% of 1RM)
• 15 x GHD Sit-ups

8min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

• 15 x RDL. (50/30)
• 15 x Med Ball Under Hand Throws (20/14)
• 1:15min Sled Push (145/95)
• 30 x Alt High-Knee Box Step-Ups
• 15 x Squats (45% of 1RM)
• 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 15 x DB Upright Rows
• 15 x DB Press
• 15 x Band Face Pulls
• 15 x DB Curls
• 1:15 min x Trap Bar Carry (95lb)
• 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

• Back Squats
• 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

• 50 KB Swings (53/35)
• 800m Run / 2400m C2 Bike
• 50 KB Swings
• 800m Run
• 50 KB Swings

Conditioning

5 Rounds

• 5 Min of Work
  • Run 400m +
  • AMRAP
    • 12 KB Push Press
    • 6 KB Squat
    • 6 Burpees
• Rest 1 minute