Metcon Madness [P3]

Day 53

Paused Front Squat (5-5-3-3-1-1)
 

3 rounds

-30 second side plank each side
-20 Hollow rocks
-10 Max height box jumps

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100 Double unders
25 HR pushups
7 Clean and Jerk (95/135)

 

Day 54

 
Split Jerk (3-3-3-3-3-3-3)
 
Metcon (AMRAP – Reps)

9 Minutes to get as far as possible

1-2-3-4-5-6-7-8-9-10…..

Chest to bar Pull ups
Snatch (65/95)


Day 55

 
Deadlift (3-3-3-3-3-3-3)
 

Knock out 3 Rounds not for time

10 Man Makers AHAP
15 strict Knees to chest

Metcon (Time)

5 rounds for time of:

5 Deadlift (155/225)
10 Burpee Box Step ups
15 Ab Mat sit ups


Day 56

Clean (5-5-5-3-3-3-2-2)
 
Thruster (5 Minute EMOM 10 reps @ 65/95)
 
Metcon (AMRAP – Reps)

Tabata

8 rounds each station 20 seconds on/ 10 seconds rest

-Row
-Ground to overhead (25/45)
-Incline row


Day 57

 
Bench Press (10-10-10-10-10)
 

3 rounds not for time:

15 Floor Press
15 Dips
40 Bicycle crunchs

Metcon (Time)
For time:
25 Wall ball
25 Box Jump
25 Hang Clean (65/95)
25 Box Jump
25 Wall ball

Day 58

30 Min of active recovery 

Day 59

 
Clean (3-3-3-3-3-3-3)
 

5 Rounds of:

15 dips
25 leg levers
5 strict HSPU

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Run to lawrence and back
20 Box Jumps
20 Toes to Bar
20 Russian KB swings (35/53)


Day 60 

 
Back Squat (10-10-10-10-10)
 
Not for Time:
5 Rounds of20 Over head lunge (65/95)
20 strict Ab mat sit ups
Karen 
For Time: 
150 Wall-Ball Shots, 20# / 14#

Day 61 

 
Snatch (3-3-3-3-3-3-3)
 
Metcon (No Measure)
10 D&B banded Partner sprints each
Metcon (Time)

5 rounds for time

250m row
10 Over head squat (45/65)


Day 62 

Path to Salvation 

Day 63

Bench Press (10-10-10-10-10)
 
For Time:
1-10
Clean and Jerk (95/135)
10-1
Burpees

Day 63

Front Squat (3-3-3-3-3-3-3)
3 Rounds of10 Bulgarian Split Squat each leg
20 V-ups
30 Crunches
 
Metcon (AMRAP – Rounds and Reps)

14 Minute Amrap

10 Pull ups
12 DB Snatch
14 air squats


Day 64 

15 min of 65-70% of Aerobic work X 3 

Day 65 

 

5 rounds of

75 Air squats
50 Push ups
50 Strict Ab Mat sit ups
20 Pull ups

Not for time Just finish within 45 minutes

 

10 Minute AMRAP of

3 Snatch (95/135)
6 Front rack lunges
9 Bar over Burpees


Day 66

Back Squat (3-3-3-3-3-3-3)
 
 
Metcon (Time)

7 rounds for Time of

15 Back squat (65/95)
10 SA DB Snatch
5 Push press (65/95)


Day 67 

OFF

Day 68

Bench Press (5-5-5-5-5) as heavy as possible 
 

3 rounds of

10 Bent over triceps extensions each side

10 Dips

20 Wide grip Push ups

Metcon (Time)

For time Work on the Odd minutes, rest on the even minutes

100 Deadlift (95/135)
50 Chest 2 bar Pull ups


Day 69 

Clean (3-3-3-3-3-3-3)
 

2 Rounds

1 Minute Max effort GHD Sit ups
1 Minute Plank hold

 
Metcon (Time)

3 Rounds for Time

10 Box overs
20 Double Unders
10 wall Balls


Day 70 

Shoulder Press (5-5-5-5-5)
 
Hand stands and HSPU
Metcon (Time)

4 Rounds for time of:

Run half mile 

20 KB swings (35/53)
10 Over head SA Kb Lunges


Day 71 
OFF

Day 71 

Back Squat (10-9-8-7-6-5-4-3-2-1)
 

5 Rounds not for time:

50 Bicycle crunches
50 heel tap crunches
50 Unweighted Russian Twist

Metcon (Time)

100 Box Jumps (20/24) for time with good form. Make sure you finish the movement. 

Every 2 Minutes on the minute

10 Decline pushups (feet on the Box)

Be careful on the Box Jumps*