MetCon
EMOM24
1: :45s DU
2: :30s Bike Sprint
3: 12 DB (Farmer’s Carry) Box Step Overs
4: :45s Wall Sit w/ DBall
Fx: Single Unders, 25/15, 20/18″, 50/30
P: 50/35, 20/14″, 70/50
O: 50/35, 20/14″, 100/70
Stimulus: Capacity
MetCon
AMRAP24
12 HSPU
12 Deadlifts
12/9 Cal Row
12 Lateral over bar Burpees
Fx: Seated DB Press, 135/95
P: 185/125
O: 225/155
Stimulus: Capacity
Strength
Every 90 seconds for 8 rounds
5 Front Squats (from ground)
*Build weight as necessary
MetCon
1 mile run
30 Power Cleans
30 Bar MU
Time Cap: 16 min
Fx: 95/65, 50 J-hook row
P: 115/75, 50 Pullup Option
O: 115/75
Stimulus: Capacity/Grunt
Strength
EMOM10
20 DU (or 30 SU)
1 Squat Snatch
*Same weight across (~65-70%)
MetCon
21-15-9
Power Snatch
Wall Balls (reps x 2)
Time Cap: 11 min
Fx: 75/55, 14/10#
P: 95/65, 20/14#
O: 95/65, 20/14#
Stimulus: Burner
MetCon
24-16-8
Thruster
Burpee Box Jumpovers
Time Cap: 13 min
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 95/65, 24/20″
Stimulus: Burner
Accessory
3 rounds
1:00 plank
1:00 wall sit
:30s rest
Partner WOD
“You Go I Go Movements”
5 rounds
6 Overhead Squats(each)
12 Pullups(each)
5 rounds
6 Clean and Jerks(each)
12 TTB(each)
5 rounds
12 Wall Balls(each)
7/6 cal bike(each)
Fx: 95/65, J-hook row, Hanging Leg raise, 14/10
P: 115/75, 20/14
O: 135/95, 20/14, C2B
Stimulus: Grunt/Capacity
MetCon
AMRAP14
2 Ring MU
4 HSPU
8 Pistols
Fx: 6 Ring Rows,8 Seated DB Press,2:1 Air Squats
P: Bar MU Option
O: As Written
Stimulus: Figure Skater
MetCon 2
1.5 mile run
Time Cap: 15 min
MetCon
AMRAP25
200m Run
12 Hang DB Power Clean
12 Box Jumpover
20/15 Pushup
Fx: 25/15,20/18″
P: 35/25,24/20″
O: 50/35,24/20″
Stimulus: Grunt/Capacity
MetCon
Every 3 minutes for 18 minutes
15 Thrusters
15/12 Calorie Row
Remaining Time Max Burpees
*Score = total burpees
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Burner/Capacity
Accessory
4 rounds
Durante Core
10 Hollow Rock
10 V-up
10 tuck-up
10 sec hollow hold
Strength
Every 90 seconds for 8 rounds
1 Squat Clean
1 Front Squat
1 Split Jerk
MetCon
50 Pullup
50 Gorilla Squats
*Gorilla Squat = Hold Dball and do squat
Time Cap: 9 min
Fx: 50/30,J-hook row
P: 70/50
O: 100/70,C2B
Stimulus: Burner