Strength
EMOM10
5 Deadlifts
*use weight > 75% of 1RM
MetCon
4 rounds
25 Wall Balls
20 TTB
Time Cap: 12 min
Fx: Hanging Leg Raise, 14/10
P: 20/14
O: 20/14
Stimulus: Capacity/Figure Skater
MetCon 1
For Time
30 Clusters
Time Cap: 10 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Burner
MetCon 2
For Time
50 Bar Facing Burpee
*At the top of every minute (including 0:00) – you must complete 10 Air Squats
Time Cap: 10 min
Stimulus: Burner
MetCon 3
500m Row
Time Cap: 4 min
Stimulus: Burner
Strength
Every 90 seconds for 8 sets
1 Power Clean
2 Push Press
1 Split Jerk
MetCon
AMRAP11
9/7 Cal Bike
6 Shoulder to Overhead
3 Bar MU
Fx: 95/65,6 J-hook row
P: 155/105,6 C2B Option
O: 185/125
Stimulus: Grunt
MetCon
50 Deadlift
50 Pistols
200′ HS Walk
50 Pistols
50 Deadlifts
Time Cap: 20 min
Fx: 135/95, 2:1 Air Squats, 200′ Dolly Walk
P: 185/125, Pistol Scale of Choice
O: 185/125
Stimulus: Figure Skater
Accessory
4 rounds
:20s Hanging L-Sit Hold
:45s Flutter Kicks
:30s Hollow Hold
Rest 1 min between rounds
Fx: :30s hanging knee raise
P: As written
O: As written
Partner WOD
(You Go I Go Rounds)
AMRAP30
6 rounds (3 each)
15 Thrusters
15 Pullups
—
6 rounds (3 each)
2 Rope Climbs
15 KB Swings
—
6 rounds (3 each)
12 Burpees
12 Jumping Air Squats
Fx: 75/55, J-Hook Row, 2:1 RC Scale, 35/25
P: 95/65, 53/35
O: 95/65, C2B, 1 of the RCs is legless, 70/53
Stimulus: Grunt/Capacity
Thursday
MetCon
Every 5 minutes for 25 minutes
15/12 Cal Bike
6 DBall Over Shoulder
15 Wall Balls
until 4:30 – max squat snatch at 70% of 1RM snatch
Fx: 50/30, 14/10
P: 70/50, 20/14
O: 100/70, 20/14
Stimulus: Capacity
Strength
3-3-3-3-3
Back Squat
Working set starts ~70%
MetCon
__TTB
*Every time you break – complete 15 Deadlifts before proceeding
Time Cap: 10 min
Fx: 80 Hanging Leg Raise, 135/95
P: 80 TTB, 185/125
O: 100 TTB, 225/155
Stimulus: Figure Skater/Grunt
Gymnastics
EMOM10
Odds: :30s Inverted Hold
Evens: 15 HSPU
Fx: DB Seated Press
P: 12 HSPU
O: As written
MetCon
3 rounds
15/12 Cal Bike
15 Hang Power Clean
100 DU
Time Cap: 9 min
Fx: 95/65, 150 Singles
P: 115/75
O: 135/95
Stimulus: Burner
MetCon
600m-400m-200m
Run
21-15-9
Overhead Squat
—
600m-400m-200m
Run
15-12-9
Burpee Box Jumps
—
600m-400m-200m
Run
12-9-6
Bar MU
Time Cap: 30 min
Fx: 75/55, 20/18″,J-hook Row reps then Pushups
P: 115/75, 24/20″, C2B & Pushup Option
O: 135/95, 24/20″
Stimulus: Grunt/Capacity
Partner WOD
“Choose your own rep schemes”
Accumulate the following totals between your pair
30 Wall Walks
100 Burpee Box Jumpovers
120 Front Rack Lunges
150 Pullups
500 DU
Time Cap: 28 min
Fx: 2:1 Singles, 20/18″, 95/65, J-hook row
P: 115/75, 24/20″
O: 135/95, C2B, 24/20″
Stimulus: Grunt