Warm Up

"Performance more often comes down to a cultural challenge, rather than simply a technical one."

30s ea:

Quad Stretch 
Knee to Chest 
Straight Leg Kick 
Side Lunge 
Walking Samson 
Walking Spiderman 
3 Air Squats + Broad Jump 
Toe Walk 
Heel Walk 
High Knees 
Butt Kickers 


5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats  

Metcon - Triple Threat

Teams of 3 - For Time (25min time cap)

  • 800m Run
  • 6 Bar Muscle Ups
  • 20 Thrusters (115/75)
  • 800m Run
  • 9 Bar Muscle Ups
  • 35 Thrusters (115/75)
  • 800m Run
  • 12 Bar Muscle Ups
  • 50 Thrusters

Above is Performance standard. Modifications are as follows:

  • Fit: Chest to Bar PUs, Thrusters (95/65)
  • Fast: PUs, Assisted PUs (no jumping), Thrusters (75/55)

***Carry a (20/14) med ball on the run - One ball per team, alternate as desired. Teams cannot start on the gymnastics portion until entire team is back from the run. Teammates can switch back and forth on the barbell as needed. All teammates must complete full reps on the gymnastics portion. Teams can use different weights on the thrusters if desired.

OCR MetCon - Monday Before a Spartan

15 Minute AMRAP 200M Run Bear Crawl D/B 20 KB Liftoff’s (53/35) 20 AbMat SitUps 1 Rope Climb (4 Rope Pulls)

Obstacle - Rig and Grip Strength

1xMax PullUps 3x12 PullUps (banded ok, goal is to do unbroken but if get stuck, wait 5 seconds and finish current set) 1x5 Alternate Hold PullUps All: practice on going through first part of rig using alternate holds only (including hanging horizontal bar) and/or rings/ropes

OCR Warm Up

400yd Light Jog Burpee Broad Jump D/B Inch Worms D/B 30 Seconds Standing High Knees 30 Seconds Standing Quad Stretch 50 Arm Circles 20 PushUps 40 Mountain Climbers 200yd Run