MetCon
AMRAP12
9 Bar Facing Burpees
6 Power Cleans
3 Strict HSPU
Fx: 95/65, Piked Pushup
P: 135/95
O: 155/105
Home Version
Same with DBs
Fx: 35/25
P/O: 50/35
Finisher
Every :45 for 7:30
Odd: _ HSPU
Even: 2 Clean and Jerks @ 70% of 1RM
Fx: 10 Piked Pushups
P: 10 HSPU
O: 7 strict HSPU
MetCon
“Death By”
EMOM10
2 Alternating DB Snatch
1 Box Jumps
Reps for Snatch go up +2 every round
Reps for Box Jump go up +1 every round
*If you can’t finish in a minute, rest 1 minute and keep repeating last successful round
Fx: 35/25, 20/18
P/O: 50/35, 24/20″
Home WOD Version
Same thing, but with tuck jumps instead of box jumps
Strength
3-3-3-3
Deadlifts
Home Strength
EMOM10
8 DB Deadlifts + 8 Pushup
Strength
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
Every :20 for 6 rounds
1 Squat Snatch
1 min rest (to change weights)
MetCon
30 Overhead Squats
30 TTB
Time Cap: 9 min
Fx: 75/55, Hanging Leg Raise
P: 115/75
O: 155/105
Partner WOD
“Connections”
6 rounds
10 Sync Thrusters
20 Sync Deadlifts
10 Sync Pushup
10 Sync Box Jumps
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 115/75, 24/20″
Home WOD
Same with DBs and Tuck Jump
Fx: 25/15
P: 35/25
O: 50/35
MetCon
6 rounds
40 MedBall Step ups
20 Medball Squat Cleans
40 DU
Time Cap: 28 min
Fx: 14/10, 2:1 Singles
P/O: 20/14
MetCon
AMRAP10
10 Deadlift
20 Wall Ball
rest 2 min
AMRAP10
20 Back Rack Lunges
20 Air Squat Jumpover (bar)
Fx: 135/95 or 35/25 DBs, 95/65 for part 2
P: 185/125 or 50/35 DBs, 115/75, for part 2
O: 225/155 or 50/35 DBs, 135/95 for part 2
MetCon
“Mental Toughness”
AMRAP25
45 Clean and Jerks
200 DU
60 Pullup
60/50 cal row
45 HSPU
Fx: 95/65 or 35/25 DBs, 300 SU, J-Hook Row, Piked Pushup
P: 115/75 or 50/35 DBs
O: 135/95, C2B
Home MetCon
Same as above, with two DBs
Sub 60 Pullups with 60 Deadlifts
MetCon
0:00 – 10:00
21-15-9
Burpee Box Jumps
Front Squats
10:00 – 20:00
5 rounds
200m Run
12 Push Press
Fx: 75/55 or 25/15 DBs
P: 95/65 or 35/25 DBs
O: 115/75 or 50/35 DBs
Accessory
3 rounds
:20 hollow hold
:20 hollow rock
:20 V-up or Tuckup
1:00 rest
MetCon
“Don’t let this Snowball”
0:00 – 7:00
100 Wall Balls
7:00 – 14:00
30/24 Calorie Bike
or Row 40/30
60/45 Pushups
14:00 – 21:00
30 Devil’s Press
Fx: Athletes Choice
P/O: Athletes Choice
Home MetCon
Instead of Wall Balls, 100 Thrusters
Fx: 15/10#
P/O: 25/15
Instead of Bike, 200m Run
Partner WOD
AMRAP25
5 Power Snatch
5 Burpee Box Jumpovers
10 TTB
(Other partner running a 400m)
*Each partner is keeping track of their own rounds
Fx: 75/55, Hanging Leg Raise, 18/12″
P: 95/65, 24/20″
O: 115/75, 24/20″
Home WOD
AMRAP25
6 Alt. DB Snatch
6 Lateral Burpees over DB
10 V-ups