METCON MADNESS [PT4]

1

Part 4 follows the following schedule: 3 days on, 1 day off.  


DAY 88

Push Press (5-5-5-5-5-5-5)

 THEN…
30 Pistol squats
100 Double unders
30 Push jerk (75/115)
100 Push ups
30 snatch (75/115)

DAY 89
Deadlift (12 Minute EMOM 3 reps @ 80%)

25 Minute AMRAP

20 Burpee box Step ups
10 Alternating KB Clean and Jerk
10 Hand stand Push ups
1 mile run sprint 


DAY 90
Bench Press (7-7-7-7-7)
 

Complete 3 rounds not for time:

8 Man Makers AHAP
Max effort Toes to bar
8 DB Hang Squat clean AHAP

then…

21-15-9

Calorie row
Over head Squat (65/95)
Kb Swing (35/53)


DAY 91 
 
Front Squat (10-10-10-10)
 
Then do…
3 Rounds of20 KB Snatch as heavy as possible
20 Box step ups with weight
Lastly..

13 minute AMRAP

10 Thrusters (65/95)
10 Pull ups
40 Double unders


DAY 92
Shoulder Press (12-12-12-12)
 Pull-ups (Max-Max-Max)

Then run the following: 

1 Mile Run
3 Minutes rest
1 Mile Run
3 Minutes rest
1 Mile Run

Each run should be 1mph faster. 

DAY 93
Romaninan Deadlift (7-7-7-7-7)
 
Bust out: 
100 Barbell lunges (65/95)
Then..
12 minute AMRAP
7 HSPU
9 Ground to overhead (95/135)
12 burpees

DAY 94

Bench Press (12-12-12-12)

 
15 Close Grip Bench Press
15 Dips
15 Toes to Bar
X3

Then..

7 Minutes to get as far as possible

3 HR Push ups
3 Ab Mat situps
6 HR Push Ups
6 Ab mat sit ups
9.. and so on going up by three each round 


DAY 95
Back Squat (15-15-15)

3 Rounds for reps

-Max effort Unbroken wall balls
-1 Minute rest

Then…

12 Minute Amrap

200 m Sprint 
10 Sumo Deadlift (95/135)
10 Box jumps

Have fun. 

DAY 96
Perform 
250 meter row max effort x4 
250 meter ski max effort x4 
.50 miles full sprint x4 
rest as much as needed between sets to give it a full blown effort  

DAY 97
Strict PULL UPS (7-7-7-7-7)
 

10 Delicious Minutes on the min

Odd Minutes: 10 Over head squat (65/95)
Even minutes: 20 Double unders

Then…

5 Rounds for time:

15 Box jump
15 Knees to Elbow
15 Hang power cleans (65/95)


Then give me the fastest fran you can. 
 

DAY 99
Hang Power Snatch (front knee)  (3-3-3-3-3-3-3)
Then die by the motherfucker. 
Death By:
Hang Squat clean (65/95)

 
DAY 101
Front Squat (10-10-10-10)
 

Complete 3 Rounds (NFS)

15 Hanging leg raises
15 unbroken wall balls
5 Box jumps max height

Then get after it with…

50 Pull ups
50 Feet elevated Push ups
50 Double unders
1 mile sprint. Run your ass off. 


DAY 102
Strict Shoulder Press (12-12-12-12)

Then…

10 Side raises
10 HSPU
10 Dips

Then rip your gut with…

4 Rounds of 

50 wall balls
30 Ab mat sit ups


DAY 105
Do the following: 
100 jumping lunges 
75 ghd raises
50 Deadlifts 
 Then…
Every minute on the minute for 20 minutes: 5 Pull-ups 
10 Push-ups 
15 Squats

DAY 106
8 Minute AMRAP
15 KB swing (53/35)
15 KB SDHP
15 Russian Twist No weight4 min rest
8 Minute AMRAPRun to half mile
15 Burpee Pull ups4 minute Rest8 minute AMRAP
15 squats (135/95)
15 Cleans (135/95)rest 4 minutes8 Minute AMRAP
15 Jumping lunges
15 box jumps
15 toes to bar

DAY 107
Deadlift (8-8-8-8-8)
Bent Over Row (15-15-15-15)
12 Minute EMOM
5 Hang squat Snatches @ 80%of 3 RM
Then give me 5 minutes worth or ring holds (do a military pull up and hold your ass at the top then start the clock)

 

 
DAY 109
Your choice: 
5k of run, row or ski. 
 

DAY 110
Bench Press (12-12-12-12)
 3 rounds of
Max Effort Dips (once you drop off the bar you are finished)
1 minute rest
then…

4 Rounds

1 Minute Max effort hand stand hold
1 minute Max effort Plank hold
1 minute Max effort Burpees
1 minute Max effort Kb Swings (Blue/Yellow)
1 minute rest


FULL NAME WORKOUT
A. 50 Jumping Lunges
B. 50 Frog Crunches
C. 50 Sqat Jumps
D. 25 Push Ups
E. 1 MIN OF WALL SITS
F. 1 MIN OF WALL SHOTS
G. HALF MILE SPRINT
H. 50 SKATER HOPS
I. 25 BURPEES BOX JUMPS
J. 25 BOX JUMPS
K. 25 DIPS
L. 25 KNEE TO CHEST
M. 25 BURPEE OVERS
N. 25 KB SWINGS
O. 50 jumping pull ups
P. 20 strict pull ups
Q. 30 V-UPS
R. 25 THRUSTERS
S. 15 MM
T. 25 KB GOBLET SQUATS
U. 50 MILITARY PULL UPS
V. 50 KB SUMO ROWS
W. 100 MT CLIMBERS WITH TRX
X. 50 ELEVATED BALL SLAMS
Y. SWINGING LUNGES
Z. 100 WARRIOR SIT UPS Simply write out your “First and Last” name and perform the movements associated with each letter of your name

DAY 113
Ok you wankas-
Clean Complex 3X3- Light weight
Clean Complex
8×2With out dropping the barHi-hang clean- Hang clean-powerclean-push jerk-split jerk= 1 rep

Then that sexy ass chick, you know. Candy-  
Candy 
For time:
21-15-9Calorie Row
Muscle ups (2 C2B pullups/2 Dips is scale)
Double unders
DAY 114
 Time to quadzilla that shit.  
Back Squat (8-8-8-8-8)
 
3 round of
20 GHD sit ups
20 Alternating pistols
Then…

3 Rounds of: 

10 Power cleans (95/135)
10 front Squat
10 box jumps

 

 DAY 114

The Awful 3’s 

Sorry but this one is for time!

3K row
300 Doubole unders
3K Run

Scale is
2K row
200 Doubles
2 Mile run


 DAY 115