Author: WodUp

FBB+Lightweight Metcon

Functional Body Building
&
Metcon

A. Alternating Sets: Barbell Good Morning, Ring Dip

6 sets, starting a set every 90 seconds, of:
A1. 7 Barbell Good Mornings (3011 tempo)
7 Barbell Good Mornings (3011 tempo)
7 Barbell Good Mornings (3011 tempo)
5 Barbell Good Mornings (3011 tempo)
5 Barbell Good Mornings (3011 tempo)
5 Barbell Good Mornings (3011 tempo)
A2. 7 Ring Dips (2111 tempo)
7 Ring Dips (2111 tempo)
7 Ring Dips (2111 tempo)
5 Ring Dips (2111 tempo)
5 Ring Dips (2111 tempo)
5 Ring Dips (2111 tempo)

B. Prowler Push 6 Sets

Prowler Push
– 6 sets of
Rest as needed

C. 15 minute AMRAP of Running, Kettlebell Swings, and Pull-Ups

As Many Rounds and Reps as possible in 15 minutes:
– Run 200 meters
– 15 Kettlebell Swings
– 5 Pull-Ups
– Rest for 1 minute

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A. Hang Muscle Clean 6-6-4-4-2-2

Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Cleans
– Set 1 – 6 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 2 reps
– Set 6 – 2 reps

B. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Hang Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round

Choose B or C

C. Row for 20 minutes

For Distance:
– Row for 20 minutes

Choose B or C

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2

2

A. Alternating Sets: Barbell Bench Press, Kettlebell Single Leg Suitcase Deadlift, Deadbug

6 sets, starting a set every 90 seconds, of:
A1. 6 Barbell Bench Presses (20X1 tempo)
6 Barbell Bench Presses (20X1 tempo)
4 Barbell Bench Presses (20X1 tempo)
4 Barbell Bench Presses (20X1 tempo)
2 Barbell Bench Presses (20X1 tempo)
2 Barbell Bench Presses (20X1 tempo)
A2. 8 Kettlebell Single Leg Suitcase Deadlifts (4111 tempo)A3. 10 Deadbugs

B. Helen

3 Rounds for Time:
– Run 400 meters
– 21 Kettlebell Swings @ 1.5/1 pood
– 12 Pull-Ups

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MAP 6/1 – 5/5 x 4

5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.

Aim for Repeatability.

A. Row for 5 minutes

For Distance:
– Row for 5 minutes

Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.

B. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.

C. Row for 5 minutes

For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.

D. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

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A. Shoulder Press 6-6-4-4-2-2

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Presses
– Set 1 – 6 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 2 reps
– Set 6 – 2 reps

B. BRows, SlamBl, Situp, FCarry

BRows, SlamBl, Situp, FCarry
18 min AMRAP
15 Bent Over Rows
15 Slam Balls
15 Situps
2 rounds farmers carry
Scoring: Not Scored

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A. Alternating Sets: Front Squat, Forearm Front Plank, Ring Face Pull

6 sets, starting a set every 90 seconds, of:
A1. 6 Front Squats (20X1 tempo)
6 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
2 Front Squats (20X1 tempo)
2 Front Squats (20X1 tempo)
A2. Forearm Front Plank for 60-75 secondsA3. 10 Ring Face Pulls (2111 tempo)

B. 12 minute AMRAP of Kettlebell Swings and Pull-Ups

As Many Rounds and Reps as possible in 12 minutes:
– 20 Kettlebell Swings
– 10 Pull-Ups
– 20 Kettlebell Swings
– 10 Pull-Ups
– Rest for 1 minute

Aim for Repeatability.

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HS

HS

A. Rope Climb/HS/Hollow

Rope Climb/HS/Hollow
Every 3 minutes, for 27 minutes (3sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Hollow Hold – 1 minScoring: Not Scored

B. HPS/Situp/Press/WallSit

HPS/Situp/Press/WallSit
30s/30s x 4 rounds
Hang Power Snatch
Sit-up
Dumbbell Push Press
Wall Sit
Scoring: Not Scored

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Bend/Push

4

A. Alternating Sets: Barbell Bench Press, Kettlebell Single Leg Suitcase Deadlift, Evil Wheel

6 sets, starting a set every 4 minutes, of:
A1. 8 Barbell Bench Presses (2011 tempo)
8 Barbell Bench Presses (2011 tempo)
6 Barbell Bench Presses (2011 tempo)
6 Barbell Bench Presses (2011 tempo)
4 Barbell Bench Presses (2011 tempo)
4 Barbell Bench Presses (2011 tempo)
A2. 8 Kettlebell Single Leg Suitcase Deadlifts (4111 tempo)A3. 10 Evil Wheels

B. Squat/Push

Squat/Push
4 Rounds
10 Front Squats (155/115/Goblet Sq.)
20 Push Ups
30m Farmers Carry

Scoring: Not Scored

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Endurance

End

A. Run/Row/Annie

Run/Row/Annie
A. Run 400m / Row 500m x 3 – 18min

1. 400m run (0:00) (6:00) (12:00)
2. 500m row (3:00) (9:00) (15:00)

B. 2min/1min x 6 – 18min

1. DUs/Singles (0:00) (6:00)(12:00)
2. Situps (3:00) (9:00) (15:00)Scoring: Not Scored

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Cleans

Cleans

A. Clean 6 x 4

Every 2:30, for 15 minutes (6 sets):
4 Cleans

B. Burpee/BoxJump/Clean/Press

Burpee/BoxJump/Clean/Press
15 minute AMRAP
9 Burpees over bar/Burpees/Half Burpees
12 Box Jumps
15 Hang Power Cleans 75/55/35/RKBS
15 Push Press 75/55/35/DumbbellsScoring: Not Scored

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