20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time

Long, Metcon

50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders

Long, Metcon

Hollow Rock x 20 *
Situp Stand 3 × 5 *
Plank Front/Left/Right 1 minute each *
Ring Knee Ups (both left, straddle, center straddle both right, straddle both) x 3 *
GHD situps x 20 *
Leg circles on bar x 10 *
10, 9, 8…1 Ab roller

The * is 25 flutter kicks

Abdominal, Long

Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time

Long, Metcon

100 Pullups
100 Pushups
100 Situps
100 Squats
Do each in turn finishing each before you start the next.

Long, Metcon

Bison (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1

Butterfly (KB -190 = 44/+190 = 52)
Rounds of 5, 4, 3, 2, 1

Badger (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1

Beaver KB 44/52 Ball 30
Rounds of 5, 4, 3, 2, 1

*1 min rest between exercises, then total time for all 6 events

Long, Metcon

3 Pullups
3 Ring Dips
3 Squat/Clean/Thrusters (25lb ball)
50 Rounds for Time

Long, Metcon

Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8 for Time

Long, Metcon

25 Deadlifts (135)
25 Pull ups
20 Deadlifts (135)
25 Push Ups
15 Deadlifts (135)
25 Sit Ups
2 Rounds for Time:

Long, Metcon

100 Jump Rope
400 meter Run
10 Bodyblasters (Pushup, pull-up, rollup)
4 rounds for time

Long, Metcon

20 Pullups
30 Pushups
40 Situps
50 Squats
5 rounds for time, 3 min between each set

Long, Metcon

KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
Scale KB accordingly but 36 pounders ought to be about right
3 Rounds for Time

Long, Metcon

Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time

Long, Metcon

Push Press (95)
Squat Jump
Continuously running, clock starting on the minute. First minute is one rep, 2nd minute is two reps and so on for 20 minutes.

Long, Metcon, Strength

400m Run
25 KB Swings (52)
25 Situps
500m Row
50 Air Squats
4 Rounds for Time

Long, Metcon

Burpee
Sideways hop into/out of tire
Burpee
Sideways hop back
Burpee

1 Burpee Squat Clean Thruster
2 Squat Clean Thrusters
3 Thrusters
4 Push Press

DB weight is 20% BW
Reps are 5, 4, 3, 2, 1

Long, Metcon, Strength

Run 400
25 Air Squats
20 Jumping Pullups
15 2-Hand Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 2-Hand Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 2-Hand Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 2-Hand Swings
20 Situps
1 round for Time

Long, Metcon

5 Pullups
10 Pushups
15 Squats
One round each minute on the minute for 30 minutes

Long, Metcon

Row 1,000/Run 800
25 Push Press (75)
25 Pullups
25 Ring Pushups
Alternate row and run – 4 rounds for time

Long, Metcon

10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups

10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)

10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips

10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 × 25)
30 Pullups
40 Push Press (75)

Blast though once for time

Long, Metcon

Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time

Long, Metcon

.30 mile run
30 Pulls on C2
30 Double Unders
30 KB Swings (44)
30 DB Push Press (35)
30 Box Jumps
30 Pulls on C2
30 Double Unders
30 Sit-ups
30 Back Extensions
30 Burpees
30 Pulls on C2
30 Double Unders
30 Walking Lunges

Long, Metcon

10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down
5 Rounds for Time

Long, Metcon

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand

Long, Metcon

Fourplay for 4 rounds
Helen for 3 rounds alternating.
Start and finish with Fouplay.
Bear weight is 55%
Clean and Jerk is x .75
Deadlift is 1.2
Start and finish with Fourplay

Long, Metcon, Strength

Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats
4 rounds for Time

Long, Metcon

Pullups
Ring Dips
KB Snatch (44)
Thruster (2 × 25)
Clean and Jerk (95)
Rounds of 10, 9, 8…1

Long, Metcon

10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
10 Pullups
Run 400
3 Rounds for Time

Long, Metcon

Rude Awakening
KB Weights stay the same
BB Snatch 45%
BB PP 55%
BB C & J 60%
BP BW
BS 1.1 BW
DL 1.3 BW
Then Grace with 60%
Then one more Rude Awakening

Long, Metcon, Strength

Box Jump
Bodyweight Bench Press
Pullups
Thrusters (35)
Swings (52)
21-18-15-12-9

Long, Metcon

Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 × 44)
Ring Pushups
Rounds of 12-10-8 for Time

Long, Metcon

Row 1,500
25 Wall Ball
25 Pullups
25 OH Walking Lunges
25 Situps
Row 1,000
20 Wall Ball
20 Pullups
20 OH Walking Lunges
20 Situps
Row 500
15 Wall Ball
15 Pullups
15 OH Walking Lunges
15 Situps
Row 250
10 Wall Ball
10 Pullups
10 OH Walking Lunges
10 Situps

Long, Metcon

10 Pullups | 1 Deadlift 230 | 1 HSPU | 10 Box Jumps 9 Pullups | 2 Deadlift 230 | 2 HSPU | 9 Box Jumps 8 Pullups | 3 Deadlift 230 | 3 HSPU | 8 Box Jumps

…and so on.

Long, Metcon, Strength

Infiltration
Row 500
Run 400
90 lb ruck/45 lb plate hump 200 meters

Actions at the Objective
20 45 lb bar hang power snatch/thruster
2 20 foot rope climbs *
10 40 lb sandbag get ups
5 pullovers *
15 KB swings 88 lb

*No climb row 750
1 climb only row 500 *20 knees to elbows

Exfiltration
100 double unders*
100 lb duffle bag carry 80 yards
Row 500
Badger 5, 4, 3, 2, 1
Climb net *

200 bar hops
Run 400/row 450

One round for time

Long, Metcon

50 Double Unders
50 Lunges
50 Push ups
50 Sit ups
50 Double Unders
40 Lunges
40 Push ups
40 Sit ups
50 Double Unders
30 Lunges
30 Push ups
30 Sit ups
50 Double Unders
20 Lunges
20 Push ups
20 Sit ups
50 Double Unders
10 Lunges
10 Push ups
10 Sit ups
1 Round for Time

Long, Metcon

Row 1,000 meters
Push Press 100
Row 750
Push Press 75
Row 500
Push Press 50
Row 250
Push Press 25
Blast through once for time

Long, Metcon

21 DL
25 Pullups
15 DL
25 Pushups
9 DL
25 Situps
1000 meter Row
50 Thrusters (45 lb bar)
30 Pullups
21 DL
25 Pullups
15 DL
25 Pushups
9 DL
Once through for time
DL weight is .75 BW

Long, Metcon

Run 400 meters

The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise

3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups

3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk

4 rounds for time

Long, Metcon

Zena 5x
Just Shoot Me 4x
Start and finish with Zena

Long, Metcon, Strength

Row (Calories)
Tire Step ups
Ring Push ups
Walking Lunges
Situps
100 Air Squats in the last round

Rounds of 40, 30, 20, 10

Long, Metcon

Row 250
25 2-hand swings with 44 lb KB
25 Hammer hits to tire with a 10 lb sledge
25 Pullups
25 Push Press with 75 lbs
4 rounds for time

Long, Metcon

Clean ¾ BW
Bench Press BW
Deadlift 1.5 x BW
Rounds of 10-9-8…1
For Time

Long, Metcon, Strength

5 Handstand Pushups
10 One legged Squats
15 Pushups
Max rounds in 20 minutes

Long, Metcon, Strength

Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Long, Metcon

400 Meter run
15 OHS (95)
5 rounds for time

Long, Metcon, Strength

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)

Long, Metcon

50 yard tire run
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time

Long, Metcon

500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
4 Rounds for Time

Long, Metcon

20 Snatches (44) 10 L/10 R
20 2-Hand Swings (44)
20 Clean and Jerks 10 L/10 R

10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)

5 Back Squat (BW + 15)
5 Bench Press (BW)
5 Deadlift (BW x 1.5)

2 rounds (That’s the Rude Awakening).

Long, Metcon, Strength

Run 400
30 Wall Ball
30 Box Jumps
5 Rounds for time

Long, Metcon

Row 200
Ring Pushups
Walking 15lb OH Lunges (each leg)
Pullups
Burpees
SPUDS
10, 1, 9, 2, 8, 3, 7, 4, 6, 5

Long, Metcon

Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time

Long, Metcon

KB swings (52)
Box jump
SPUDs
Thrusters (95)
KB flip and dip (35)
Wall ball (20)
Weighted PU (BW+25lb)
15-10-5

Long, Metcon

40 Air Squats
7 Burpees
40 Push Press (.5 BW)
7 Ring Dips
40 Box Jumps
7 Burpees
40 Waling Lunges
7 Ring Dips
40 Ball Slams
7 Burpees
40 Situps
7 Ring Dips
40 Snatches (44)
7 Burpees
40 Jumping Pullups
7 Ring Dips
40 Power Cleans (.6 BW)
7 Burpees
40 KB Swings (44)
7 Ring Dips

Long, Metcon

Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1

Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1

Cobra (-190=36/+190=44)

Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1

Long, Metcon

400 meter run/500 meter row (alt)
40 walking lunges
40 jumping pullups
40 air squats
4 rounds for time

Long, Metcon

100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 1-hand KB Push Press (.30 x BW)
20 2-hand Swings (.30 x BW)
10 Barbell Squat Clean Thruster .55 x BW)
5 Burpee Pullovers
2 Rounds for Time

Long, Metcon, Strength

Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups

Wall Ball (20)
Pullups
Box Jump/Ring Pushups

Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups

Rounds of 10-8-6 for Time

Long, Metcon, Strength

5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops

Long, Metcon

Run 400/Row 500 Alternate each round
40 Push Press with 50% bodyweight
15 Pullups
15 Ring Pushups
4 rounds for Time

Long, Metcon

Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)

Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)

Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups

One Round for Time

Long, Metcon, Strength