Metcon

Gut Check – Team (Time)

Teams of 3, with a 25:00 Time Cap:

200/140 Calorie Assault Bike

… Directly into:

3 Rounds:

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches*

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95

Gut Check – Individual (Time)

For Time:

75/50 Calorie Assault Bike

… Directly into:

21-18-15:

Toes to Bar

Box Jump Overs

Power Snatches*

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95

Metcon

Bane (Time)

For Time, with a 20:00 Time Cap:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx – 165/115

Row capacity (No Measure)

2 Rounds, Not for Score:

300m Slower (2K + 20s)

300m Moderate (2K + 12s)

300m Fast (2K + 4s)

Metcon

Body Armor (Time)

27 Abmat Sit-Ups, 400m run

21 Abmat Sit-Ups, 400m run

15 Abmat Sit-Ups, 400m run

9 Abmat Sit-Ups, 400m run

… Directly into:

10-8-6-4-2:

Pull-Ups

Dips

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

Strength

Max Strict HSPU (AMRAP – Reps)

Strict HSPU (Time)

10 Sets for Time:

40% of Max Strict HSPU

Metcon

Slap Happy (3 Rounds for reps)

AMRAP 5:

Buy In:

100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In:

100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In:

100 Double Unders

4 Front Squats (135/95

4 Burpee Box Jump Overs (24/20)

Strength

Power Clean Complex (Weight)

Clean Primer:

5 Sets:

1 Hang Clean High Pull

1 Low-Hang Power Clean

“On the 1:30” x 5:

1 Hang Power Clean

1 Power Clean
Set #1 – 75% of estimated 1RM Power Clean

Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

On all sets here, let’s drop from the top after each power clean. We are not looking to go touch and go here fro the hang power clean to the power clean. Focusing in on our set-up position from the floor, let’s start from a dead stop.

Metcon

Power Ranger (Time)

15 Power Cleans, 600m Run

10 Power Cleans, 400m Run

5 Power Cleans, 200m Run

Rx – 155/105

Strength

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 79%

On the 2:00… 1 Rep @ 89%

On the 4:00… 3 Reps @ 82%

On the 6:00… 1 Rep @ 92%

On the 8:00… 3 Reps @ 85%

On the 10:00… 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

Front Rack Lunge

2 Sets of 12 @ 52%

Percentage based off our 1RM Front Squat.

These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week, with the same total for each set.

Metcon

Gymnastics + Snatch Complex (Weight)

“On the 2:00” x 7 Sets:

4 Toes to Bar

2 Bar Muscle-Ups

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Sets #5+6+7 – Build to a heavy complex for the day.

Spartan SGX WOD

Perseverance (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

:30 Dead Hang*

50m Walking Lunges

100m Farmer’s Carry (53#/35#)

1 Rope Climb

-*2 shoulder taps every 0:10-

Metcon

Pump Day (Time)

200 Meter Walking Lunges

100 Strict Press

100 Push Press

100 Hang Power Clean

200m Walking Lunges

RX 45/35