MetCon
AMRAP21
10 DBall Squat in Bear Hug Position
50′ Bear Hug Carry
10 Lunges with Ball on Shoulder
50′ Bear Hug Carry
20/15 Pushups
Fx: 50/30, Kneeling Option
P: 70/50
O: 100/70
Stimulus: Grunt
Strength
“Strength with a hint of cardio”
EMOM10
25 DU + 2 Power Cleans
*go up in weight as necessary
MetCon
21-15-9
Hang Squat Clean
Box Jumpovers
Time Cap: 10 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
MetCon
1 mile Run
then…
5 rounds
12 Thrusters
12 Pullups
then…
Remaining Time Max Squat Clean & Jerk
Time Cap: 26 min
Fx: 75/55, J-hook row, part 3 w/ 135/95
P: 95/65, C2B, part 3 w/ 185/125
O: 135/95, C2B, part 3 w/ 225/155
Stimulus: Capacity/Grunt
MetCon
4 rounds
50′ HS Walk
15 HSPU
6 Squat Cleans
Time Cap: 20 min
Fx: Dolly Walk, Piked Pushup, 135/95
P: 185/125
O: 225/145
Stimulus: Figure Skater
Accessory
Alternating rounds (5 rounds each)
:30s on/:30s off
PVC Strict Press
HS Hold against Wall (or on a box)
Partner WOD
(reps divided however you’d like)
5 rounds
10 Snatch
20 TTB
30 Wall Balls
then…
5 rounds
10 Burpee Box Jumps
20 Bar MU
30 Cal Row
Time Cap: 28 min
Fx: 95/65, Hanging Leg Raise, 14/10, 20/18″, 2:1 Pullup Scale
P: 115/75, 20/14, 2:1 C2B Option, 24/20″
O: 135/95, 20/14, 24/20″
Stimulus: Grunt
MetCon
4 rounds
400m Run
20 Wall Balls
10 Clean and Jerks
Time Cap: 25 min
Fx: 14/10″, 95/65
P/O: 20/14, 135/95
Stimulus: Capacity
MetCon
1-2-3-4-5-6-7-8-9-10
KB Swings
Box Jump
Push ups
Time Cap: 14 min
Fx: 35/25, 20/18″
P: 53/35, 24/20″, Pushups X 2
O: 70/53, 24/20″
Stimulus: Grunt
Accessory
3 rounds
15 Weighted Glute Bridge (w/ DB or KB)
8 Bulgarian Split Squats with weight in one arm
Strength
2 rep split jerk from rack
MetCon
AMRAP12
12 Alternating DB Snatch
12 Pistols
24 DU
Fx: 35/25, 2:1 Air Squats, 2:1 Singles
P: 50/35, Pistol Scale Option
O: 50/35
Stimulus: Figure Skater/Capacity
Strength
1 rep back squat max
MetCon
5 Rope Climbs
10 Dball over shoulder
15 DB Devil’s Press
20 Farmer’s Carry Step Ups
25 Thrusters
Time Cap: 11 min
Fx: 2:1 RC Scale, 50/30, 25/15, 20/18″, 95/65
P: 70/50, 35/25, 20″, 115/75
O: 100/70, 35/25, 20″, 135/95
Stimulus: Burner
MetCon
5 rounds-
_ Rope Climb
10 Overhead Squats
75 DU
8 Dball over shoulder
12 Pullups
*Every odd round, 2 rope climbs. Every even round, 1 rope climb
Time Cap: 25 min
Fx: 2:1 rope climb scale, 75/55, 50/30, J-hook row, 2:1 singles
P: 115/75, 70/50
O: 135/95, 100/70, C2B
Stimulus: Grunt/Capacity