Chris

MetCon

AMRAP21

5-10-15-20-25….

Pushups

Pullups

After every round 6/4 cal bike

Fx: J-hook row

P: As written

O: As written

Stimulus: Capacity

Accessory

3 rounds

12 BB curls

12 Banded Tricep Pull Down

MetCon

1000m Row

40 Alternating DB Snatch

40 Goblet Step Ups

800m Row

30 Alternating DB Snatch

30 Goblet Step Ups

600m Row

20 Alternating DB Snatch

20 Goblet Step Ups

400m Row

10 Alternating DB Snatch

10 Goblet Step Ups

Time Cap: 28 min

Fx: 35/25, 20/18″

P: 50/35, 24/20″

O: 50/35, 24/20″

Stimulus: Capacity

Strength

EMOM12

4 Unbroken Power Snatch

~60% of 1RM Snatch

O: Do Squat Snatch

MetCon

4 rounds

15 TTB

15 Wall Balls

60 DU

Time Cap: 13 min

Fx: 2:1 Singles, Hanging Leg Raise, 14/10

P: 20/14

O: 20/14

Stimulus: Capacity/Figure Skater

MetCon

AMRAP20

4/3 Ring MU

6 Clean and Jerk

8 HSPU

Fx: 8 Ring Row, 95/65, Piked Pushup

P: P: Bar MU Option, 155/105

O: O: 185/125, Strict

Stimulus: Figure Skater

Accessory

4 rounds

Durante Core

10 Hollow Rock

10 V-up

10 Tuckup

10s Hollow hold

Partner WOD

(shared reps)

4 rounds

20 lateral burpee over the rower

40 cal row

60 BB Thrusters

Buy-out:

Opt 1: 800m Run w/ medball (one medball switch when you want)

Opt 2: 2K Row (shared meters)

Time Cap: 30 min

Stimulus: Capacity

Strength

Build up to a heavy set of 6 Back Squats

MetCon

3 rounds

30 Wall Balls

20 Pullups

*Any time you break up a set

you must first complete a 200m Run

Time Cap: 10 min

Fx: 14/10, j-hook row

P: 20/14

O: 20/14, C2B

Stimulus: Burner

Accessory

4 rounds

10 Sotts Press (choose weight wisely)

:30s inverted hold

MetCon

500m Row

20 Devil’s Press

1000m Row

40 Devil’s Press

Time Cap: 15 min

Fx: 25/15

P: 35/25

O: 35/25

Stimulus: Capacity

MetCon

AMRAP4

10 Box Jumpovers

5 Deadlifts

10 TTB

Rest 1 min

AMRAP8

10 Box Jumpovers

5 Deadlifts

10 TTB

Rest 1 min

AMRAP12

10 Box Jumpovers

5 Deadlifts

10 TTB

Fx: Round 1 – 155/105, Hanging Leg Raise, 20/18″,Round 2 – 135/95,Round 3 – 115/75

P: Round 1 – 225/155, 24/20″,Round 2 – 185/125,Round 3 – 135/95

O: Round 1 – 275/185, 24/20″,Round 2 – 225/155,Round 3 – 185/125

Stimulus: Grunt

Strength

Every 90 seconds for 8 rounds

1 Power Snatch

reset

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

*build weight as necessary

*Try to build close to ~75% of 1RM snatch

MetCon

EMOM12

Odds: 30 DU

remaining time max pushup

Evens: 30 DU

remaining time hold DBall Bear Hug

Fx: 50 Singles, 50/30

P: 70/50

O: 100/70

Stimulus: Grunt

MetCon

Every 5 min for 25 min

400m Run

9 Squat Cleans

Remaining Time Max Bar MU

Fx: 135/95, Dips

P: 165/115

O: 185/125

Stimulus: Figure Skater/Grunt