MetCon
Every 5 min for 25 min
400m Run
9 Squat Cleans
Remaining Time Max Bar MU
Fx: 135/95, Dips
P: 165/115
O: 185/125
Stimulus: Figure Skater/Grunt
Partner WOD
2 rounds
Shared 75 Wall Balls
Shared 75 Burpees
Shared 75 HSPU
Shared 75 KB Swings
Time Cap: 26 min
Fx: 14/10, Hanging Leg Raise, Seated DB Press, 35/25
P: 20/14, 53/35
O: 20/14, 70/53
Stimulus: Grunt
MetCon
Every 2 minutes for 10 minutes
18/14 Cal Row
Remaining Time: Max Hang Power Cleans
Rest 2 minutes
Every 2 minutes for 10 minutes
12/9 Cal Bike
Remaining Time: Max Pullups
Fx: 75/55, J-hook row
P: 95/65
O: 95/65, C2B
Stimulus: Grunt/Capacity
Strength
Every 90 seconds for 8 rounds
3 Snatch Grip Deadlift
3 Power Snatch
3 Overhead Squats
*Use ~65% of your snatch 1RM
MetCon
50-40-30-20-10
Double Unders
Situps
Time Cap: 11 min
Fx: 2:1 Singles
P: As written
O: As written
Stimulus: Burner
MetCon
10 rounds
1 Rope Climb
6 Thrusters
3 Wall Walks
Time Cap: 20 min
Fx: 95/65, 2:1 RC Scale
P: 115/75
O: 135/95
Stimulus: Capacity/Figure Skater
Accessory
4 minute Plank (limit rest as much as possible)
Strength
Find 1 rep Snatch
MetCon
4 rounds
12 Power Snatch
8 Bar Facing Burpees
200m Run
Time Cap: 15 min
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Burner
MetCon
Every 2 minutes for 10 minutes
15 Wall Balls
15 TTB
rest 2 min
Every 2 minutes for 10 minutes
15 Wall Balls
15 Pullups
Fx: rep scheme is 12/12, 14/10, hanging leg raise, j-hook row
P: rep scheme 12/12, 20/14
O: 20/14, C2B
Stimulus: Grunt/Capacity
15 Glute Bridges
Strength
Build to a heavy 8 rep set of step back lunges (from rack)
MetCon
30/24 Cal Bike
20 Shoulder to Overhead
10 Dball over the shoulder
Time Cap: 10 min
Fx: 95/65, 50/30
P: 135/95, 70/50
O: 185/125, 100/70
Stimulus: Grunt
MetCon
“Daniel gifts a Strength Day”
5 Working Sets of
8 Deadlifts
5 Working Sets of
7 Front Squats (From Ground)
5 Sets of
20 Pushups
*You may need 2 different barbells
*This is done superset style = 1 set of deadlift , then front squat, then pushup
Accessory
4 rounds
1:00 wall sit
right into 10 Jumping Air Squats
*Rest 1 min
Partner WOD
(Shared Reps)
100 HSPU (or piked pushup)
*Other partner must be holding a handstand
150 Pistols
*Other partner must be holding a plank
200 Burpees to a 6″ target
*Other partner must be hanging from rig
250 PVC Overhead Squat
*Other partner must be holding a wall sit
Time Cap: 27 min
Fx: Piked Pushup, 2:1 jumping air squat
P/O: As Written
Stimulus: Capacity/Figure Skater