MetCon
21-15-9
Thruster
Ring MU (reps divided by 3)
Time Cap: 14 min
Fx: 95/65, Ring Row (as 21-15-9)
P: 115/75, Bar MU Option
O: 135/95
Right into (at 14:00)
MetCon 2
300′ HS Walk
50 HSPU
Time Cap: 10 min
Fx: Dolly Walk, Seated DB Press
P/O: As written
Stimulus: Burner/Figure Skater
Partner WOD
(shared reps)
50 Back Rack Lunges
50 Deadlifts
50 Push Press
Partner 800m Run
50 Push Press
50 Deadlifts
50 Back Rack Lunges
Time Cap: 21 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt
MetCon
EMOM20
1: Max Box Jumpovers until :40
2: 15/12 Cal Bike
3: 15/12 Hand Release Pushups
4: 8 DBall over shoulder
Fx: 20/18″, 50/30#
P: 24/20″, 70/50
O: 24/20″, 100/70
Stimulus: Capacity/Grunt
Strength
Every 90 seconds for 8 rounds-
2x Squat Clean and Jerk
MetCon
10 rounds
3 Clean and Jerk
6 TTB
Time Cap: 14 min
Fx: 95/65, Hanging Leg Raise
P/O: 135/95
Stimulus: Burner
MetCon
800m Run
100 DU
36 Pullups
600m Run
75 DU
24 Pullups
400m Run
50 DU
16 Pullups
200m Run
25 DU
8 Pullups
Time Cap: 23 min
Fx: 2:1 Singles, J-hook row
P: C2B Optional
O: C2B
Stimulus: Capacity
Strength
EMOM10
Odd Minutes: 10 Back Squats
Even Minutes: 5 Back Squats
Fx: 95/65, 135/95
P: 155/105, 225/155
O: 155/105, 245/165
MetCon
“Death by EMOM”
Wall Balls
KB Swings
* Starting with 6/6
Fx: 14/10, 35/25
P: 20/14, 53/35
O: 20/14, 70/53
Time Cap: 12 min
Partner WOD
Alternating Reps
5 rounds
30 Burpees
20 DBall over the shoulder
10 Snatch
Time Cap: 30 min
Fx: 50/30, 95/65
P: 70/50, 155/105
O: 100/70, 185/125
Stimulus: Grunt/Capacity
MetCon
Every 2 minutes for 20 minutes
Odd Rounds:
15 Pushups + Remaining Time Max Bike
Even Rounds:
16 Hang DB Snatch (8 each arm) + Remaining Time Max Row
Fx: 35/25
P/O: 50/35
- Feel free to start on alternating stations to limit traffic jams
Stimulus: Capacity
Strength
Every 90 seconds for 8 rounds
6 Push Press and hold weight overhead until clock is at :45
Fx: 95/65
P: 135/95
O: 155/105
MetCon
21-15-9
HSPU
DU (reps x 4)
Time Cap: 9 min
Fx: Piked Pushup, Single Unders (reps x 5)
P/O: as written
Stimulus: Burner/Figure Skater
Strength
Build to a heavy 2-rep front squat
MetCon
“CYOA”
100 Wall Balls
100 Calorie Row
100 Pullups
- You can break the sets into whatever you want
Time Cap: 16 min
Fx: 14/10, J-hook row
P/O: 20/14, C2B
Stimulus: Grunt