Metcon

Lazy Cindy (Time)

800M Run

800M Row

4 rounds Lazy Cindy

600M Run

600M Row

3 rounds Lazy Cindy

400M Run

400M Row

2 rounds Lazy Cindy

200M Run

200M Row

1 round Lazy Cindy

Lazy Cindy=

5 Push-Ups

10 Air Squats

15 Abmat Sit-ups

Mobility (No Measure)

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

Spartan Skill / Conditioning

Kettlebell Holds and Double Unders

3 Rounds:

1:00 Kettlebell Static Hold

Max Unbroken Double Unders

-1:00 Rest Between Rounds-

-Alternate Between Farmer’s, Front Rack and Overhead Holds-

Spartan SGX WOD

DTerminator (Time)

5 Rounds for Time:

1 Round of “Dumbbell DT”

21-18-15-12-9

Assault Bike Calories*

-*27-24-21-18-15 Calories on Rower-

-1 Round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks-

-Rx: 50#/35# Dumbbells-

Strength

Clean (7X1)

TEMPO CLEAN DEADLIFT

Rest as needed between sets to maintain quality

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

Positioning is the focus today.

During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean

MOVEMENT FOCUS

**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent

Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee

Metcon

Ninja Turtle (Time)

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike/Row/200M Run

Record slowest round

Note all round times in comments.

Metcon

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)
ROW

3 Sets: 12-10-8 or 10-10-10

Target time 20-25:00

Metcon (Weight)

MIDLINE

3 Supersets:

1 Minute Heavy KB Front Rack Hold

10 Strict T2B or 20 Weighted AbMat Sit-ups

Rest 2 Minute Between Sets

Strength

Push Jerk (5×3)

Prep:

3 Sets of 5

PAUSING PUSH JERK

For Quality:

3 Sets of 3 (stay below 50%)

*Pause For 2 Seconds in Dip & Catch

PUSH JERK

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

BEEF JERKY”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round

Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes

Spartan Strength

Kettlebell Strength Complex (1-1-1-1)

1 Double Kettlebell Full Clean Thruster

1 Double Kettlebell Push Press

1 Double Kettlebell Thruster

3 Tempo Romanian Deadlifts

Tempo = 3130

-1:30 Rest Between Sets-

Spartan SGX WOD

Ghost Recon (2 Rounds for reps)

2 Rounds:

10:00 AMRAP

400m Sandbag Carry

50 Sit-ups

30 Sandbag Thrusters

In time remaining…

Max Dead Hang*

-*2 Shoulder Taps every 0:10-

-5:00 Rest Between Rounds-

-Sandbag Rx: 75#/50#-

Strength

Clean and Jerk

On the Minute x 7:

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

Metcon

Heartburn (Time)

1 Mile Run, directly into:

7 Rounds of the “Bergeron Beep Test”*

1 Round of “BBT”:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Strength

Muscle Snatch (5X3)

5 Sets of 3

Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it’s nature… building towards, but likely not exceeding, 55%.

Snatch (5X5)

On the Minute x 5:

5 “Touch and Go” Squat Snatches

Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.

If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed. It is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.

Metcon

Hop Scotch (Time)

5 Rounds:

10 Power Snatches

10 Box Jump Overs (24″/20″)

Barbell Pounds – 95/65

We are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh. We want this workout to be short, fast, and intense.