Metcon Madness [PT1]

 

4
Day 1 
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
5 OH Walking Lunges (95/65)
10 C2B Pull-upsAfter 8 minutes run 800 meters
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
15 Wallballs (20/10)
20 Abmat sit-upsAfter 7 minutes run 800 meters
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
10 rope slams
1 clean and jerk (full) @ 80% 1RMAfter 6 minutes run 800 meters
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
10 Shoulder to OH (95/65)
10 BurpeesAfter 5 minutes run 800 meters

Day 2 Rest 

[sociallocker]

Day 3 

Clean and Jerk (EMOM 10 Minutes 3 Reps @ 75 % 1rm)
 
Muscle Snatch (3-3-3-3-3-3-3)
Metcon (AMRAP – Reps)
5 Rounds of 45 seconds each station
(keep track of reps)
-hang clean (95/135)
-pull ups2min rest
5 rounds of 45 seconds each station
-calorie row
-kb snatch(26/35)

Day 4

Seated Box Jump (find max height)
Sitting on a bench, explode up onto a box
Pause Front Squat (5-5-5-5-5 (3 second pause) 75% of 1 RM)
Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Squat snatches (75/115)
12 single arm DB push press (20/30)
18 ab mat sit ups


Day 5

30 minutes of mobility- concentrate on sticky areas.

Day 6 
Box Step ups w/ Barbell (100 step ups @ 55/75)
Double-Unders (10 Minutes of practice)
 
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Day 7 Rest 


Day 8 

Clean progression 2 (5-5-3-3-3-1-1)
1 rep= 2 deadlifts followed by one clean
Bench Press (7-7-5-5-5+)
 
Metcon (AMRAP – Reps)
Tabata
8 rounds of each
20 seconds work 10 seconds restPush ups
sit ups
push press (55/75)
bottom to bottom air squats

Day 9 

Bear Complex (5-5-5-5-5 find a 5 rep max for the day)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
 (Time)
For time:
25 Deadlift (115/155)
5 Kb snatch (26/35)
20 deadlift
10 Kb Snatch
15 deadlift
15 Kb snatch
10 Deadlift
20 Kb snatch
5 deadlift
25 Kb snatch

Day 10 

Rest 

Day 11

Metcon (No Measure)

15 Minute EMOM

1st, 4th,7th,10th,13th Minutes

10 DL @ 185/135

2nd,5th,8th,11th, 14th Minute

10 Box jump

3rd, 6th,9th,12th, 15th

10 Pullups

Metcon (No Measure)

15 Minute Amrap

200m sprint
20 wall balls
5 D&B bear crawl

Metcon (Time)
1 mile timed run

Day 12 

Metcon (Time)
For time:
4 – max effort 1 mile runs with 5 minutes rest between

Day 13 

Rest

Day 14
Paused Front Squat (5-5-5-5-5 with a 3 second pause at the bottom)
 
Behind the Neck Thruster (4 reps EMOM for 10 minutes)
 
Grace 
For Time: 
30 Clean and Jerks, 135# / 95#

Day 15 

Rest 

Day 16

Metcon 

Not for time:

10-10-10-10

Dips
Hand stand pushups
plyo pushups
1 minute low plank hold

Metcon (Time)

10 rounds for time:

7 pullups
7 wall balls (14/20)


Day 17 

Hang Power Snatch (5-5-3-3-3-1-1)
 
Overhead Squat (5-5-5-5-5)
 
Metcon (Time)

For Time:

30 Hang snatch (55/75)
20 burpees
30 Hang Snatch (55/75)
20 inverted rows
30 Hang snatch
20 front squat (55/75)


Day 18

Deadlift (5-5-5-5-5+)
stay at a low enough weight that you are fast and explosive.  between 70-80% of your 1 rep.
Shoulder Press (10-10-10-10 with DB)
 
Metcon (No Measure)

10 Minute EMOM

5 Burpees
3 D&B sprints


Day 19 

Metcon (No Measure)

15 Minute EMOM

1st, 4th,7th,10th,13th Minutes

10 DL @ 185/135

2nd,5th,8th,11th, 14th Minute

10 Box jump

3rd, 6th,9th,12th, 15th

10 Pullups

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

200m sprint
20 wall balls
5 D&B bear crawl

1-Mile Run (Time)
Max Effort 1-Mile Run

Day 20 

Rest 

Day 21 

Bench Press (7-7-5-5-5+)
 
Knees To Elbow (10-10-10-10-10+)
 
Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200m row
5 Clean & Jerks (95/135)
15 tuck Jumps
5 box Jumps (24/30)


Day 22 

Back Squat (7-7-5-5-5+)
 
Box Step ups w/ Barbell (15-15-15-15 each leg (55/75))
 
Metcon (Time)

For time

5 Rounds of

20 Kb swings (35/53)
2 D&B alley sprints


Day 23 

Rest 

Day 24
BURPEE MADNESS
Metcon (60 Rounds for reps)

60 Minute EMOM

– 7 Burpees hitting a 6 in target over head


Day 25
Clean Progression (4-4-4-4-4-4-4-4)
(Deadlift-DL shrug-PC-FS) 8×4
Turkish Get Up (5-5-5-5-5-5 each side)
 
Metcon (Distance)

8 Minutes

Max effort row immediately followed by 2 minutes Max effort Jump squat


Day 26

Halting Snatch Grip Deadlift (5-5-3-3-3-3)
 
Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

10 wall balls (14/20)
8 leg levers
6 box jumps

rest 2 minutes

10 Minute Amrap of

5 Curtis P’s (65/95)
(Power clean/ lunge left/lunge right/      strict Press)
7 toes to bar
9 floor press (65/95)


Day 27 

Metcon (Time)
1 round each:
“Nancy”
400 m run
15 OHS (95/65)“Helen”
400 m run
21 KB swings (53/35)
12 pull-ups“Kelly”
400 m run
30 box jumps
30 wall ballsREST 3 minutes10 thrusters (155/95)
15 front squat
20 power cleans
25 deadlifts
**Every minute 5 sit-ups until completeREST 3 minutes4 rounds:
5 pull-ups
5 pushups
10 shoulder to overhead

Day 28 and 29

Rest Fully 

Day 30 

Deadlift (10 Minute EMOM 3 Reps @ 75-80%)
 
Clean and Jerk (3-3-3-3-3-3-3)
 
Metcon (Time)
For time:
21-18-15-12-9-6-3Front Squat (95/135)
Box Jumps (20/24)

Day 31

Sled Push (15 Pushes each)
 
Metcon (No Measure)

Shuttle Run

10 times through

Metcon (Time)

For time:

50 Burpees

for each Minute that passes add one more burpee on to the total


Day 32 

Sled Push (15 Pushes each)
 
Metcon (No Measure)

Shuttle Run

10 times through + star squat jumps after each run 

Metcon (Time)

For time:

50 Burpees for each Minute that passes add one more burpee on to the total


Day 33 

Metcon (AMRAP – Reps)

Complete:

Buy in
2 mile run
10 minute rest
1 mile run
5 minute rest
800m run

Then with the time left get as far as possible

20 Push ups
10 pull up
25 Push ups
15 pull ups
30 Push ups
20 Pull ups
35 Push ups
25 pull ups
and so on…

[/sociallocker]