trade off

trade off

Metcon (Time)
for time
100 air squats
5 strict pull ups
75 air squats
10 strict pull ups
50 air squats
15 strict pull ups
25 air squats
20 strict pull ups

* RX plus sub for bar muscle ups

over head squats (3 sets )
3 sets max reps overhead squat
75/55 45/35

butterfly effect

butterfly effect

4 front squat plus 1 thruster (5 sets 5 reps 1 to 1 work to rest)
10 min
30 seconds on 30 seconds off
4 front squats +1 thruster barbell
4 front squats plus 1 thruster dumbbell
Metcon (Time)
dumbbell DT
5 rounds for time
12 dumbell deadlifts
9 hang power cleans
6 shoulder to over head

overhaul

overhaul

one rep max strict press (10 min to build to one rep max)
10 mins to find one rep max strict press
one rep max deadlift (10 min 1 rep max)
10 mins to establish 1 rep max deadlift

partner up with someone similar in build or weight projected to use
Metcon (AMRAP – Reps)
5 min max bar facing burpees

adrenalin dump

adrenalin dump

front raise hold (Max reps)
30 sec on 1 min off
odd- dumbbell front raise hold ahap
even super man hold
Metcon (Calories)
1 min max calorie assault bike
3 rounds
6 thrusters 95/65
6 burpee box jump
1 min max row calorie
2 rounds
8 pendley rows 95/65
24 wall balls
1 min max cal assault bike
1 round
10 man makers
20 v ups

score is time and total calories accumulated

time under tension

time under tension

3 push press 5 push jerks 3 thrusters (3 cycles 11 reps )
3 cycles build to heaviest unbroken set
Metcon (Time)
for time
30 deadlifts 135/95 95/65
12 bar facing burpees
33 double unders 66 singles
20 clean and jerks 135/95 95/65
10 bar facing burpees
44 double unders 88 singles
10 thrusters 135/95 95/65
4 bar facing burpees
66 double unders 122 singles

hero

hero

Metcon (Time)
EOD 136
– in memory of the 136 EOD technicians KIA since the war on terror

For time with a partner
66 front squats 135/95
66 kb wings
16 partner over burpees
400 m run
66 hang power cleans 135/95
66 kb single arm press
16 partner over burpees
400 m run
66 chest to bar pull ups
66 box jumps 24/20
16 partner over burpee
400 m run
66 push up
66 pendley rows 135/95
16 partner over burpees
400 m run

*if you have body armor wear it

minor threat

minor threat

passive hold/hollow hold (4 sets 2 to 1 rest )
.30 seconds on 1 min off for 9 mins
min 1 -passive bar hold
min 2 hollow how
Metcon (AMRAP – Rounds and Reps)
MACC Qualifier workout #2
12 min amrap
15 t2b/ tuck up
10 strict hspu /hrpu
5 devil press 50/ 35 35/25