Thu. June 9, 2016



Teams of 3
2 Rounds running clock
1min stations:

Spend 5 minutes mashing any and everything


Shoulder Press 

Warmup Sets
1x10 BB
1x5 35%

Working Sets
2x5 40%
2x5 50%
2x5 60%

Shoulder Press with Dumbbells 

2x20 DB Shoulder Press
-Find challenging weight then perform 2 sets of 20. Increase weight if possible.


Metcon (AMRAP - Reps)

Courtesy of

“Fight Gone Worse”
Have people go RX’d here if at all possible. Make them go heavy.
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
50 lb DB Thrusters – Max Reps
95 lb Power Snatch – Max Reps
20″ Box Jump – Max Reps
95 lb Push Press – Max Reps
Row – Max Calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

Cool Down

Assault Bike 5 mins
Partner Shoulder stretches:
1 partner hangs from rig, other partner pushes on their upper, mid and lower back.
Stretch Calves
Stretch low back