Strength:
EMOTM X 10 minutes
Odd- 40 Second Ring Support Hold
Even- 8 Strict Pull-ups
*If either movement is easily done you may add some weight*
Metcon:
4 Rounds
10 Hang Snatch (73/105)
100m Farmers Carry (35’s/55’s)
*10 minute cut-off*
Read MoreMetcon:
3 Rounds
2 min Row for Cal
2 min Front Squat (93/135)
2 min DB Shoulder 2 Overhead (35/55)
2 min Rest
*Score is total reps. @ least 240 reps to Rx*
Read MoreStrength:
EMOTM X 6 minutes, AMRAP the 7th
1 Squat Snatch
4 Overhead Squats
*AMRAP OH Squats, Squat Snatch counts as 1 OH Squat. First 6 minutes must be done unbroken, AMRAP can be split up however.*
Metcon:
2 Rounds
100 Double-Unders
75 Sit-Ups
50 WallBalls (14/20 @ 9/10 ft)
25 Burpees
*15 minute cut-off*
Read MoreMetcon:
AMRAP X 22 minutes
6 Deadlifts (203/315)
12 Burpee Step-Ups (25’s/45’s @ 20/24)
18 Toes 2 Bar
*@ least 5 Rounds to Rx*
Read MoreStrength:
5 X 5
Front Squat
Metcon:
8 Minute Ladder
2 Squat Snatch (93/135)
2 Handstand Push-Ups
*At least through 12 Handstand Push-ups to Rx*
Read MoreMetcon:
3 Rounds
7 Bar Muscle-ups
75 Double-Unders
14 Clean and Jerks (103/155)
*25 minute cut-off*
Read MoreStrength:
4 X 10
Bench Press
Metcon:
21-15-9
Cal Row
Thrusters (78/115)
Toes 2 Bar
*12 minute cut-off. Those thrusters should be light, scale appropriately.*
Read MoreMetcon:
“Ares”
AMRAP X 15 minutes
Barbell complex’
Complex A:
12 Back Squats (75/135)
9 Shoulder 2 Overhead (75/135)
6 Hang Power Cleans (75/135)
+
Complex B:
3 Power Snatch (75/135)
6 Overhead Squats (75/135)
9 Deadlifts (75/135)
*Reps only count if you complete the complex unbroken. You may rest at the shoulders or at the hips but may not drop the bar during the complex. You may drop the bar between complex A and B. The only time the barbell can touch the ground during either complex is for the power snatch and deadlifts, but it must be touch and go, no resting on the ground. Once you complete complex A you move on to complex B, once you complete complex B you go back to Complex A. Continue going back and forth between complex’ for 15 minutes. If you drop the bar at any point during the complex those reps will not count and you have to restart the complex you dropped on from the start. No Rx score just Rx movements. Score will be total reps completed. For those doing this workout for a true “ares” score make sure you make not of the time you started your last complex.*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 50 Double-Unders
Even- 10 Pull- Ups
Metcon:
5 Rounds
10 Dumbbell Step-Ups (25/45)
15 Kettlebell Swings (55/70)
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 20 minutes
10 Handstand Push-ups
20 Wallballs (14/20 @ 9/10ft)
50 Double-Unders
*@ least 6 rounds to Rx*
Read More