Strength
From Rack
Build to a heavy set of 5 Push Press
MetCon
5 rounds
Max Unbroken set of Thrusters
*Rest as needed between rounds
but keep an eye on the clock
Score is all 5 rounds added up
Time Cap: 10 min
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Brains/Burner
MetCon
AMRAP21
5-10-15-20-25….
Pushups
Pullups
After every round 6/4 cal bike
Fx: J-hook row
P: As written
O: As written
Stimulus: Capacity
Accessory
3 rounds
12 BB curls
12 Banded Tricep Pull Down
MetCon
1000m Row
40 Alternating DB Snatch
40 Goblet Step Ups
800m Row
30 Alternating DB Snatch
30 Goblet Step Ups
600m Row
20 Alternating DB Snatch
20 Goblet Step Ups
400m Row
10 Alternating DB Snatch
10 Goblet Step Ups
Time Cap: 28 min
Fx: 35/25, 20/18″
P: 50/35, 24/20″
O: 50/35, 24/20″
Stimulus: Capacity
Strength
EMOM12
4 Unbroken Power Snatch
~60% of 1RM Snatch
O: Do Squat Snatch
MetCon
4 rounds
15 TTB
15 Wall Balls
60 DU
Time Cap: 13 min
Fx: 2:1 Singles, Hanging Leg Raise, 14/10
P: 20/14
O: 20/14
Stimulus: Capacity/Figure Skater
MetCon
AMRAP20
4/3 Ring MU
6 Clean and Jerk
8 HSPU
Fx: 8 Ring Row, 95/65, Piked Pushup
P: P: Bar MU Option, 155/105
O: O: 185/125, Strict
Stimulus: Figure Skater
Accessory
4 rounds
Durante Core
10 Hollow Rock
10 V-up
10 Tuckup
10s Hollow hold
Partner WOD
(shared reps)
4 rounds
20 lateral burpee over the rower
40 cal row
60 BB Thrusters
Buy-out:
Opt 1: 800m Run w/ medball (one medball switch when you want)
Opt 2: 2K Row (shared meters)
Time Cap: 30 min
Stimulus: Capacity
Strength
Build up to a heavy set of 6 Back Squats
MetCon
3 rounds
30 Wall Balls
20 Pullups
*Any time you break up a set
you must first complete a 200m Run
Time Cap: 10 min
Fx: 14/10, j-hook row
P: 20/14
O: 20/14, C2B
Stimulus: Burner
Accessory
4 rounds
10 Sotts Press (choose weight wisely)
:30s inverted hold
MetCon
500m Row
20 Devil’s Press
1000m Row
40 Devil’s Press
Time Cap: 15 min
Fx: 25/15
P: 35/25
O: 35/25
Stimulus: Capacity
MetCon
AMRAP4
10 Box Jumpovers
5 Deadlifts
10 TTB
Rest 1 min
AMRAP8
10 Box Jumpovers
5 Deadlifts
10 TTB
Rest 1 min
AMRAP12
10 Box Jumpovers
5 Deadlifts
10 TTB
Fx: Round 1 – 155/105, Hanging Leg Raise, 20/18″,Round 2 – 135/95,Round 3 – 115/75
P: Round 1 – 225/155, 24/20″,Round 2 – 185/125,Round 3 – 135/95
O: Round 1 – 275/185, 24/20″,Round 2 – 225/155,Round 3 – 185/125
Stimulus: Grunt
Strength
Every 90 seconds for 8 rounds
1 Power Snatch
reset
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*build weight as necessary
*Try to build close to ~75% of 1RM snatch
MetCon
EMOM12
Odds: 30 DU
remaining time max pushup
Evens: 30 DU
remaining time hold DBall Bear Hug
Fx: 50 Singles, 50/30
P: 70/50
O: 100/70
Stimulus: Grunt