METCON

Partner AMRAP21
One Partner: 40 Box Jumps
Other partner is AMRAPing
20 DU
15 MedBall Squat Cleans

Fx: 20/18″, 40 SU, 14/10#
P/O: 24/20″, 20/14#

HOME METCON

AMRAP21
20 Air Squat Tuck Jumps
20 DU
10 DB Squat Cleans

Fx: 35/25, 40 SU
P/O: 50/35

STRENGTH CONDITIONING

EMOM10
Odds: 8 Deadlifts
Evens: __ Pushups

Fx: 135/95, 12/9 Pushups
P: 185/125: 15/12 Pushups
O: 225/155, 20/15 Pushups

METCON

AMRAP9
2-4-6-8-10-12…
HSPU
Deadlift

Fx: 95/65, piked pushup
P: 115/75
O: 135/95

Right after the MetCon:
150 Bodyweight Lunges

HOME CONDITIONING
Same as above, but with DB Deadlifts

HOME METCON

Same as above
DL weight:
Fx: 35/25
P/O: 50/35

AT HOME WITH

ENGINE EXPRESS

For those looking for an at home option when life gets busy, we offer you another installment of Coach Maria’s engine express.

METCON

“Traps”
40 Hang Power Snatch
30 Pullups

right into
2 rounds
20 Hang Power Snatch
15 Pullups

Time Cap: 18 min

Fx: Barbell Only, J-hook row
P: 75/55
O: 75/55, C2B

HOME METCON

40 DB Hang Power Snatch (20 each arm)
30 Bent over rows

right into
2 rounds
20 DB Hang Power Snatch (10 each arm)
15 Bent over rows

ACCESSORY

3 rounds
8 Sotts Press
12 Glute Bridges

STRENGTH

EMOM10
3 Power Clean + 1 Shoulder to Overhead

Weight stays same across all minutes (~60% of 1RM Clean)

METCON

3 rounds
16 Deadlifts
14 Hang Power Cleans
12 Shoulder to Overhead

Cap: 12 min

Fx: 95/65
P: 135/95
O: 155/105

HOME STRENGTH

EMOM10
3 DB Hang Power Clean + 3 Shoulder to Overhead
Fx: 35/25
P/O: 50/35

HOME METCON

Same with DBs

Fx: 35/25
P/O: 50/35