Strength
Build to a heavy complex of
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*All unbroken
MetCon
2 minute rounds until completion
5 Power Snatch
2 Wall Walks
Max Wall Balls
*Workout is completed when you accumulate 120 Wall Balls
Time Cap: 12 min
Fx: 75/55, 14/10
P: 115/75, 20/14
O: 135/95, 20/14
Stimulus: Grunt
MetCon
4 rounds
15/12 Cal Row
15 Thrusters
15 TTB
*then…
1 mile run
Time Cap: 25 min
Fx: 75/55, Hanging Leg Raise
P: 95/65
O: 95/65
Stimulus: Capacity
Strength
EMOM12
20 DU
2 Squat Cleans
*Build up as necessary
MetCon
21-15-9
Power Clean
Bar Facing Burpee
Time Cap: 10 min
Fx: 95/65
P: 135/95
O: 135/95
Stimulus: Burner
Hero WOD
“Rankel”
AMRAP20
6 Deadlifts
7 Burpee Pullups
10 KB Swings
200m Run
Fx: 155/105, 7 Burpee + 7 J-hook row, 35/25
P: 225/155, 70/53
O: 225/155, 70/53
Stimulus: Grunt/Capacity
MetCon
Every 4 minutes for 16 minutes
200m Row
15 Deadlifts
15 HSPU
Remaining Time Max Bar MU
Fx: 115/75, Seated DB Press, 5 J-hook Row + 5 Pushups
P: 185/125
O: 225/155
Stimulus: Figure Skater/Capacity
Accessory
Tabata style
6 rounds Pushups
6 rounds Curls
*repeat everything for 1 more round
Partner WOD
*One Partner running 400m while other partner accumulates reps/rounds
AMRAP10
12 Clean and Jerk
12 Lateral over Bar Burpee
AMRAP10
12 Overhead Squats
12 Bar Facing Burpees
AMRAP10
Bike Cals
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt/Capacity
MetCon
EMOM25
1 – 5 Back Squats @ ~68%
2 – 15 KB Swings
3 – 10 KB Carry (any position) Box Step ups
4 – 15 Thrusters
5 – :30s Inverted Hold
Fx: 35/25, 20/18″, 75/55
P: 53/35, 24/20″, 95/65
O: 70/53, 24/20″, 95/65
Stimulus: Grunt/Capacity
MetCon
0:00 – 8:00
1250m/1000m Row
8:00 – 16:00
__ TTB
40 Burpees
16:00 – 24:00
15-12-9
DBall over shoulder
Wall Walks (reps divided by 3)
*You can do any order you’d like
Fx: 50 Hanging Leg Raise, 50/30
P: 40 TTB, 70/50
O: 50 TTB, 100/70
Stimulus: Grunt/Capacity
Strength
Establish a 5-rep Overhead Squat (starting from ground)
MetCon
30-20-10
Pullups
Box Jumpovers
Time Cap: 10 min
Fx: J-hook row, 20/18″
P: 24/20″
O: C2B, 24/20″
Stimulus: Burner
MetCon
“Macho Man-like”
EMOM20
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
*If you miss a round – rest 1 full round and then continue
*total score: number of full rounds completed
Fx: 95/65
P: 135/95
O: 165/115
Stimulus: Grunt/Capacity