MetCon
3 rounds
AMRAP5
6 Burpees
9 TTB
12 Alternating DB Snatch
rest 1 min
Fx: 35/25, hanging leg raise
P/O: 50/35
Stimulus: Grunt
MetCon
800m Run
40 Thrusters
20 Bar MU
40 Thrusters
800m Run
Time Cap: 20 min
Fx: BB only, 20 j-hook row + 20 pushups
P/O: BB only
Stimulus: Capacity
Strength
1RM Back Squat
MetCon
AMRAP12
250/225m Row
50 DU
20 Push Jerks
Fx: 2:1 SU, 75/55
P: 95/65
O: 115/75
Stimulus: Capacity
MetCon
21-15-9
Squat Snatch
3-2-1
Rope Climb
then…
15-12-9
Thruster
Cal Row
Time Cap: 20 min
Fx: 95/65, 2:1 rope climb scale
P: 115/75
O: 135/95
Stimulus: Figure Skater/Capacity
Partner WOD
AMRAP24
(shared reps)
One partner holds inverted
other partner working on 80 HSPU
Partner holds wall sit
Other partner 100 pistols
Partner hold hang from rig
120 TTB
Fx: Piked Pushup, 2:1 Jumping Air Squats, Hanging Leg Raise
P: Pistol Scale of choice
O: as written
Stimulus: Figure Skater/Capacity
Strength
Every 90 sec for 8 rounds
5 Front Squats (off ground)
~68% of 1RM FS
MetCon
Death by EMOM
Starting with __
Complete within the minute or the workout is done
KB Swing
Wall Ball
Fx: 35/25, 14/10, starting number = 3
P: 53/35, 20/14, starting number = 5
O: 70/53, 20/14, starting number = 5
Cap: 14 min
Stimulus: Grunt/Capacity
MetCon
5 rounds
400m Run
20 Deadlift
4 Wall Walks
Time Cap: 20 min
Fx: 135/95
P: 185/125
O: 225/155
Stimulus: Capacity/Grunt
Accessory
3 rounds
12 Bulgarian Split Squats (6 each leg with dumbbells)
20 Banded Monster Walks
MetCon
AMRAP14
2-4-6-…
Push Press
Pullup
Back Rack Lunges
Fx: 95/65, J-hook row
P: 115/75
O: 135/95, C2B
Stimulus: Grunt
Accessory
3 rounds
12 Barbell Curls
12 Band Pull Aparts
Strength
5 sets of 5
Back Squats
~70% of 1RM
MetCon
21-15-9
Hang Squat Clean
Burpee Box Jumps
Time Cap: 13 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
MetCon
0:00 – 10:00
1 mile run
10:00 – 20:00
4 rounds
9/7 cal bike
12 Power Snatch
20:00 – 30:00
Find 1RM Snatch
Fx: 75/55
P/O: 95/65
Stimulus: Burner/Figure Skater