Workout – Metcon (Time)

SOLDIER

Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
5 Burpee Box Get-Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

TARGET SCORE
Target time: 2-3 minutes
Time cap: 3:30

SCALED OPTION
Every 4:00 (5 rounds)
15 Wall Balls Thrusters (light/moderate)
10 Ring Row
10 Pushups
5 Up Down + Box Step Up (24/20)

Accessory – Warm-up (No Measure)

Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

 

Workout – Metcon (Time)

TERMINATOR

50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar

-Rest 2:00-

100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-

2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar

-Rest 2:00-

150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar

TARGET SCORE
Target time each set: 3:30-4:30 minutes
Time cap each set: 7 minutes

SCALED OPTION

50’ Walking Lunge
20 Kettlebell Sumo Deadlifts (light)
10 Jumping Pull Ups
Rest 2:00

100′ Walking Lunge
2 Rounds:
15 Kettlebell Sumo Deadlifts (light)
8 Jumping Pull Ups

Rest 2:00

150 Walking Lunge
5 Rounds:
10 Kettlebell Sumo Deadlifts (light)
6 Jumping Pull Ups

Accessory – Warm-up (No Measure)

Spanish Squat
4 sets: 15 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Accessory – Warm-up (No Measure)

Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

 

Workout – Metcon (2 Rounds for reps)

SNOOPY

10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)

-Rest 4 Minutes-

10 min AMRAP
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
12 Toes to Bar
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
4 Power Cleans (185/125)

TARGET SCORE
Target number of Rounds each set: 2.5+ rounds
Minimum number of Rounds before scaling: 2 rounds

SCALED OPTION

10 min AMRAP
10/8 Calorie Row
10 Push-Ups
10/8 Calorie Row
8 Dumbbell Cleans (light)
Rest 4 Minutes

10 min AMRAP
10/8 Calorie Row
10 Hanging Knee Raises
10/8 Calorie Row
8 Dumbbell Cleans (light)

Accessory – Warm-up (No Measure)

Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Accessory

Warm-up (No Measure)

Single DB Double Head Curl

4 sets: 10 reps
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.

Cooldown

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

* If time permits

Mobility

()

Workout

Metcon (Time)

NOAH’S ARK

Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*

*40-32-24-16-8 Women’s Calories

TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes

Scaled Options

Teams of 2 (1:1)
25-20-15-10-5 Calorie Assault Bike
(20-16-12-8-4 Women’s Calories)

Accessory-Warm-up (No Measure)

Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Accessory-Warm-up (No Measure)

Standing Tricep Extension w/ band
4 sets: 10 reps
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits

Workout – Metcon (Time)

WHO YOU GONNA CALL?

For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes

SCALED OPTION
For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Sumo Deadlift High Pull (light)
15 Wall Ball Thrusters (light)

Accessory – Warm-up (No Measure)

Standing Single Arm DB Shoulder Press 4×10
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Cooldown – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits