Med-Ball

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)

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups

Alt Tabata Warm-up

Strength

20 min ALT EMOM

• 8 pull-ups
• 8 toes-to-bar
• 8 Handstand push-ups
• 8 Dips

Conditioning

12-min AMRAP

• 5 GHD Sit-ups
• 7 burpee over the ball
• 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

5 min Warm-up

Clean Warm-Up

• 2 rounds Squat Therapy

Strength

8 rounds (16min)

• 5 trapbar deadlifts (work up to heavy)
• 5 Box Jump Overs

Conditioning

For Time (18min cap) – Partner

• 80 wallballs. (2 sets of 20 each).
• 70 box step-ups w/ball. (3 sets of 10 and 1 set of 5 each)
• 60 alt sit-ups (hand ball back and forth)
• 50 Standing Handoff Twists
• 40 Walking Overhead Lunges (2 sets of 10 each)
• 30 Alt Push-ups and blanks (pushup one hand on the ball push it back and forth)
• 20 Alt 40ft Rundown w/ ball and then throw the ball back
• 10 Strict pull-ups w/ ball ( 5 each)

Warm-up

2 Rounds 4-min (20/10) Tabata

• Front Scale Left Leg
• Front Scale Right Leg
• Back Scale Left Leg
• Back Scale Right leg
• Handstand Kick-up and Hold
• High Plank
• Low Plank
• Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

• Max Strict Pull-ups in 30 seconds
• Max L-Sit Hold
• Max Wall Walk
• Max Sled Pull (at least body weight)

Conditioning

10 Rounds

• 20 / 16 cal Row
• 25m Ball Carry (80lb / 50lb)

Strength

3 rounds

• 7 Push-up Complex2 Strict Pull-ups
  • 1 Decline Push-up + 1 Pike Push-up
• 8 Snatch Lunge ( 4 each arm 25lb KB)
• 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

• Power Clean (135/95)
• Bench Press (135/95)

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 min Amrap

• 25m Overhead Ball Carry (80/50)
• 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

• 1000m Row
• 50 thrusters (45/35)
• 30 Pull-ups

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Skill Development

12 Min Overhead Squat EMOM

• Work on Overhead Squats (You Pick Weight and Reps)
• Example of work
  • Sots Press
  • Barbell
  • Plates
  • Dumbbells or Kettlebells
    • One or Two Arm

Conditioning

For Time (12 min Cap)

• 30 lunge Buy-In
• 7 Rounds
  • 100ft Bear Hug Med-Ball Carry (80/50)
  • 10 Thrusters (95/65)

Objectives of Today’s Training

• Sweat Session

Workout-1

For Time (partner up)
50, 40, 30, 20, 10

• Cal on Ski Erg / Rower
• Med-Ball Over the Shoulder (80/50)
• Synco Push-ups