Squats

Metcon

For Time 24 min time cap

• 150/120 cal Assault Bike or 190/150 cal C2 Bike
• 30 Back Squats (225/155)

Metcon

EMOM – Death by Assault Bike

• 1 cal the first minute
• 2 cal the second minute
• 3 cal the third minute
• etc

Go until you cannot achieve the calorie count for that minute.

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

18 minute Alt EMOM

• 10 goblet squats (90/60)
• 12 TTB
• Max Cal AB

Score – Max Cals

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile

Metcon

For Time (23 Minute Cap)

• 50 Med-Ball Ground to Overhead (100/50)
• 100 Med-Ball Squats
• Max Cal Assault Bike Remaining Time

You can break up overheads and squats as needed.

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

• 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

Metcon

21 Min cap or until you hit 200/160 cals

• E3MOM
  • 10 x (80/50) Ball on Shoulder Squats
• Max Cal Assault Bike

Metcon

3 rounds

• 5 squat cleans
• 30 cal assault bike

2 min Rest

3 rounds

• 4 squat cleans
• 25 cal assault bike

2 min Rest

3 rounds

• 3 squat cleans
• 20 cal assault bike