Metcon Madness [PT3]

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*

Bench Press (10-9-8-7-6-5-4-3-2-1)

4 Rounds not for time:

20 DB bench press
20 Incline row
20 Hollow Rocks

Metcon (Time)

4 rounds for time of:
Run quarter Mile Fast
3 D&B bear Crawls
30 Arm Haulers

Day 74

Deadlift (10-10-10-10-10 Move the bar Quick)

then…

100 4-count Flutter kicks
Every time your feet drop it is a 10 Burpee penalty

Metcon
20 OH Squat (65/95)
20 Snatches (65/95)
20 Wall ball (14/20)
20 Box Overs
20 Wall Ball
20 Snatches
20 OH Squat

Day 75

Clean-Clean Pull-Deadlift
2-2-2Complete 2 reps of each without dropping the bar add 5 lbs. each set once you can no longer complete an exercise then drop it from the sets. Work up to as heavy as you can.

Then

16 Minute EMOM

Odd Minutes- 15 Box Jumps
Even Minutes- 15 wall balls

Day 76

Push Press (3-3-3-3-3-3-3)

Metcon

5 Rounds for time

Run to .25 mile
15 Push Jerk 75/115
21 Pull ups

3 rounds of
25 weighted sit ups
20 Partner sideways Medicine Ball Toss

Paused Front Squat (3-3-3-3-3-3-3) heavy as possible

3 Rounds of
50 Double Unders or DU Attempts
15 Strict toes to bar
Max effort Hand Stand Hold (Freestanding if possible)

Metcon

16 Minute AMRAP
5 Squat Cleans (95/135)
5 Push Jerk
10 Bar over Burpees

Day 79

Bench Press (3-3-3-3-3-3-3)

5 Rounds of
20 KB floor Press
20 DB Flys

21-15-9
Bench Press (75/115)
SA Over head KB squat (53/35)

Day 80

Clean progression 2 (2-2-2-2-2-2-2)

1 rep= 2 deadlifts followed by one clean

Then…

15 SA DB snatch each side
15 toes to bar
15 DB squat snatch

For time 3000m Row +
30 Man Makers (20/30)

Day 81

OFF Completely

Day 82

Mobility for 30 minutes. Work on your bad areas then perform 3x 10min of conditioning

Day 83

Deadlift (3-3-3-3-3-3-3-1)

3 Rounds

15 Straight leg DL
20 GHD back Extentions
10 Hanging Windshield wipers

then..

11 Minute AMRAP

3 Snatches
5 Burpee Box overs
9 Med ball sit ups

Day 84

30 Minute AMRAP

1 Mile Run
20 Pullups

20 ring dips

After 5 minutes of rest
you have 5 minutes to get as many Single Arm Snatches as possible
(50+ lbs)

Day 85

OFF

Day 86

Louder than 11

Day 87

Shoulder Press (5-5-5-5-5)

5 Rounds of
15 Wall ball shots using just upper body no squat
10 side DB raise

15 Minute EMOM
10 HR Push Ups
10 Leg levers

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