MetCon
“Daniel gifts a Strength Day”
5 Working Sets of
8 Deadlifts
5 Working Sets of
7 Front Squats (From Ground)
5 Sets of
20 Pushups
*You may need 2 different barbells
*This is done superset style = 1 set of deadlift , then front squat, then pushup
Accessory
4 rounds
1:00 wall sit
right into 10 Jumping Air Squats
*Rest 1 min
Partner WOD
(Shared Reps)
100 HSPU (or piked pushup)
*Other partner must be holding a handstand
150 Pistols
*Other partner must be holding a plank
200 Burpees to a 6″ target
*Other partner must be hanging from rig
250 PVC Overhead Squat
*Other partner must be holding a wall sit
Time Cap: 27 min
Fx: Piked Pushup, 2:1 jumping air squat
P/O: As Written
Stimulus: Capacity/Figure Skater
MetCon
“12-25”
12 rounds for Time
5 Bar Facing Burpee
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Thrusters
Time Cap: 27 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
MetCon
25 Wall Balls
12 Squat Snatch
20 Wall Balls
9 Squat Snatch
15 Wall Balls
6 Squat Snatch
10 Wall Balls
3 Squat Snatch
Until clock says 20:00 – find a 1RM Snatch
*Two Scores, time to finish and weight on squat snatch
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Figure Skater
Strength
Front Squats-
6 sets of 3 reps
MetCon
AMRAP12
9 Deadlifts
9 Hang Power Clean
9 Lateral Burpees
Fx: 95/65
P/O: 135/95
Stimulus: Grunt/Capacity
MetCon
3 rounds
21 Shoulder to Overhead
21 Pullups
Time Cap: 11 min
Fx: 75/55, J-hook row
P: 95/65
O: 115/75, C2B
Stimulus: Burner
Strength
EMOM6
5 Shoulder to Overhead
*Build weight as necessary
MetCon
Every 3 minutes for 12 minutes:
400m Run
Remaining Time Max Bar MU
Every 3 minutes for 12 minutes:
25/20 Cal Row
Remaining Time Max HSPU
Fx: For Bar MU, alternating 5 j-hook row + 5 Pushups, Piked Pushup or seated press for HSPU
P: As written
O: Strict HSPU
Stimulus: Figure Skater/Capacity
MetCon
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
Stimulus: Fun
MetCon
21-15-9
Deadlift
Box Jumps
Time Cap: 11 min
Fx: 155/105, 20/18″
P: 225/155, 24/20″
O: 275/185, 30/24″
Stimulus: Burner
Accessory
4 rounds
10 Glute Bridges
8 Bulgarian Split Squats (each leg)
1:00 Wall Sit w/ KB weight
MetCon
500m/450m Row
15 Snatch
450/425m Row
12 Snatch
400m/375m Row
9 Snatch
350m/325m Row
6 Snatch
300/275m Row
Remaining Time Max Snatches
Time Cap: 25 min
Fx: BB only, 55/45, 75/55, 95/65, 115/75
P: 75/55, 95/65, 115/75, 135/95, 165/115
O: 95/65, 135/95, 155/105, 185/125, 205/135
Stimulus: Figure Skater
