MetCon
“Diane-enaiD”
21-15-9-15-21
Deadlift
HSPU
Time Cap: 14 min
Fx: 135/95, Piked Pushup
P: 185/125
O: 225/155
Stimulus: Figure Skater/Grunt
Accessory
3 rounds
15 Glute Bridges
12 Bulgarian Split Squats (foot on bench or box) – 6 each side with DBs in hand
Strength
“Test Day”
Build to a heavy 1 rep back squat
MetCon
AMRAP15
21-15-9
Thruster
Cal Row
Remaining Time Max Pushups
Fx: 75/55
P/O: 95/65
Stimulus: Burner/Capacity
Hero WOD
“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb) if you have one
Time Cap: 40 min
Fx: J-hook row, weight vest option
P: Wall Ball carry option
Stimulus: Grunt
MetCon
“Circuit”
10 rounds
1 rope climb
5 Deadlifts
15 Wall Balls
30 DU
Time Cap: 18 min
Fx: 135/95, 14/10, 2:1 Singles
P: 225/155, 20/14
O: 275/175, 20/14
Stimulus: Grunt/Capacity
Accessory
4 rounds
1 Turkish Getup each side (weight is athlete’s choice)
5 Weighted Pullup (DB between feet, or scale of choice)
Partner WOD
You Go I Go Rounds
5 rounds each
5 Squat Snatch
10 Bar Facing Burpees
*Hold Plank while your partner is working
5 rounds each
5 Clean and Jerk
10 Lateral Burpee over Bar
*Hold Plank while your partner is working
Time Cap: 20 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner/Grunt
MetCon
AMRAP25
30 KB Swings
30 Pushups
30 Alt DB Snatch
30 Goblet Lunges
5 Wall Walks
Fx: 35/25 (for both KB and DB)
P: 53/35, 50/35
O: 70/53, 50/35
Stimulus: Capacity
Strength
EMOM3
5 Push Jerk
EMOM3
4 Push Press
EMOM3
3 Strict Press
*Adjust weight as necessary
MetCon
5 rounds
15 HSPU
15 Deadlifts
Time Cap: 15 min
Fx: Piked Pushup, 135/95
P: 165/115
O: 185/125
Stimulus: Capacity/Figure Skater
Strength
Build to a heavy set of 8 Front Squats
MetCon
800m Run
400/350m Row
20 Dball over shoulder
10 Power Cleans
20 Dball over shoulder
400/350m Row
800m Run
Time Cap: 18 min
Fx: 50/30, 135/95
P: 70/50, 165/115
O: 100/70, 205/135
Stimulus: Grunt/Capacity
MetCon
21-15-9
Thruster
TTB
21-15-9
Burpee
Box Jumps
Rest 2 min
15-12-9
Thruster
TTB
15-12-9
Burpee
Box Jumps
Time Cap: 30 min
Fx: 75/55, Hanging Leg Raise, 20/18″
P/O: 95/65, 24/20″
Stimulus: Capacity
MetCon
“Don’t Drop It, Thruster Edition”
100 Thrusters
*Every time you break, you must first complete a 200m run before you proceed
Time Cap: 13 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity/Burner
Accessory
3 rounds
:25 Hanging L-Sit Hold (or Knee raise hold)
25 Ab Mat Situps
12 V-ups (or 15 tuckups)