Tuesday, January 19th, 2021
MetCon
10 rounds
10 Thrusters
8/6 cal bike
Time Cap: 20 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Once clock reaches 20:00
From 20:00 – 28:00
Find a 1 rep cluster
MetCon
10 rounds
10 Thrusters
8/6 cal bike
Time Cap: 20 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Once clock reaches 20:00
From 20:00 – 28:00
Find a 1 rep cluster
MetCon
Every 3 minutes for 15 minutes
9 Clean and Jerks
15 Wall Balls
Remaining Time Wall Sit w/ Ball
Fx: 95/65, 14/10
P: 115/75, 20/14
O: 135/95, 20/14
MetCon 2
E2MOM for 10 Minutes
__ Burpees
Remaining Time Plank Hold
Fx: 12
P: 16
O: 20
MetCon
30/24 Cal Row
30 Devil’s Press
30 Box Jumps
200 DU
30 Box Jumps
30 Devil’s Press
30/24 Cal Row
Time Cap: 20 min
Fx: 25/15, 20/18″, 2:1 Singles
P/O: 35/25, 24/20″
Stimulus: Capacity
Accessory
3 rounds
12 BB Good Mornings
20 Jumping Lunges
12 Glute Bridge
Partner WOD
20 rounds (10 rounds each)
“You go I go” rounds
12 Wall Balls
9 TTB
6 Power Cleans
Time Cap: 25 min
Fx: 14/10#, Hanging Leg Raise, 95/65
P: 20/14#, 135/95
O: 20/14, 155/105
Stimulus: Capacity/Grunt
MetCon
EMOM9
1: :30 sec max pullups
2: 15 KB Swings
3: 14 Box Jumpovers
Rest 1 min
EMOM9
1: 8 Burpee Box Jump ( 6 for Fx )
2: 20 Goblet Lunges ( 14 for Fx )
3: 15/12 cal bike
Fx: J-hook row, 35/25, 20/18″
P: 53/35, 24/20″
O: 70/53, 24/20″
Stimulus: Capacity
MetCon
21-15-9
Power Snatch
HSPU
Time Cap: 10 min
Fx: 75/55, Regular Pushups
P/O: 95/65
Stimulus: Figure Skater/Burner
Accessory
4 rounds
Durante Core
10 hollow rock
10 v-up
10 tuck-up
10 sec hollow hold
Strength
Every 90 seconds for 10 rounds
Odds: 5 Front Squats @ ~60% of 1RM
Evens: 10 Front Squats @ ~40% of 1RM
MetCon
For time
20 Hang Power Clean
20 Front Squats
20 Shoulder to Overhead
Time Cap: 9 min
Fx: 95/65
P: 135/95
O: 155/105
Stimulus: Burner
MetCon
20 Alternating DB Snatch
20 Pullups
20/15 Calorie Bike
20 DBall over the Shoulder
20 Box Jumps
20 Goblet Lunges
20 Dball Facing Burpees
With the above movements
AMRAP3
Rest 1 min
AMRAP6
Rest 1 min
AMRAP9
Fx: 35/25, J-hook Row, 50/30, 20/18
P: 50/35, 70/50, 24/20
O: 70/50 (not a typo), 100/70, 24/20, C2B
Stimulus: Grunt/Capacity
Gym Workout
Every 2 minutes for 20 minutes (or until completion)
__ Burpees
Remaining Time Max Thrusters
Workout ends when you get to 100 Thrusters or 20 minutes is up
Fx: 75/55, 9 Burpees
P: 95/65, 12 Burpees
O: 95/65, 15 Burpees
Home Workout
Every 2 minutes until you cannot fit the work in the time anymore
_ DB Thrusters _ Burpees
Fx: 10/10
P: 12/12
O: 15/15
Stimulus: Burner
Accessory
EMOM8
Odd: :30sec inverted hold
Even: :30sec sumo dumbbell deadlift
Gym Workout
Partner WOD
shared reps
3 rounds for time
300 DU
30 Squat Cleans
20 Box Clearovers
Clearover = without touching the box, jump over it
Time Cap: 30 min
Fx: 2:1 Single, 95/65, 18/12″ with Jumpovers
P: 135/95, 20/18″
O: 165/115, 24/20″
Regrets: Same as Open, but use the box longways
Pro Tip: Please don’t eat it.
Home Workout
40 Single Arm Devil’s Press
150 DU
20 Single Arm Devil’s Press
75 DU
Time Cap: 12 min
Stimulus: Burner
Fx: 2:1 Singles
Tabata
4 rounds
Situp
Pushup
Air Squats
(order goes -> situp, pushup, squat)
then repeat 4 times