Metcon

Buzz Light Year Team (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs (15′)

… Directly into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Starting with the run, the team runs together here. And we can’t start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

Buzz Light Year Individual (Time)

3 Rounds:

400m Run

15 Barbell-Facing Burpees

3 Rope Climbs (15′)

… Directly into…

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/125)
In the absence of a rope today, let’s complete 15 CTB pull-ups per round.

Metcon

Fight Club (AMRAP – Reps)

3 Rounds for Total Reps:

1:00 – Thrusters

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Rx Barbell – 95/65

Rx Box – 24″/20″
sub row for AB cals

Metcon

Helen on Repeat (5 Rounds for time)

On the 4:00 x 5 Rounds:

1 Round of “Helen”

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-Ups

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Metcon

Bar Star Team (3 Rounds for reps)

Workout Definition

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185
Score is total reps at each interval.

Bar Star Individual (Time)

For Time:

21 Overhead Squats (95/65)

21 Bench Press (135/95)

21 Deadlifts (185/135)

15 Overhead Squats (135/95)

15 Bench Press (155/105)

15 Deadlifts (255/165)

9 Overhead Squats (185/125)

9 Bench Press (185/125)

9 Deadlifts (305/185)

Strength

Power Clean

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Rest as needed between sets.

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Row/Bike
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record below.