Strength
4 working sets of 3 back squats
(2 sec pause at the bottom of each rep)
MetCon
“Coupla Couplets”
AMRAP9
15 Wall Balls
12 Alt DB Snatch
Rest 1 min
AMRAP9
9 Burpees
9 Goblet Squats
Fx: 35/25, 14/10
P/O: 50/35, 20/14
Stimulus: Capacity
MetCon
“4arms”
3 rounds
200m DB Farmer’s Carry
21 Pullups
15 DB Thruster
90 DU
Time Cap: 18 min
Fx: 35/25, J-hook row, 2:1 Singles
P: 50/35
O: 50/35, C2B
MetCon 2
800m Run Test
Time Cap: 5 min
Partner WOD
“Friends don’t let friends do cardio alone”
AMRAP20
P1: Run 400m
P2: Max Row
(Score is row calories)
Stimulus: Capacity
MetCon P2
Alternating Reps
Accumulate 50 Burpee Box Jumps
Time Cap: 4 min
Fx: 20/18″
P/O: 24/20″
Stimulus: Burner
MetCon
“Tank Top Season”
4 rounds
15 Push Press
15 HSPU
15 Pushup
9/7 Cal Bike (Arms Only)
Time Cap: 15 min
Fx: Piked Pushup, 95/65
P: 115/75
O: 115/75, strict
Stimulus: Jacked and Tan
Accessory
3 rounds
Barbell 21’s
Strength
Build to a heavy complex
1 Power Clean
1 Hang Power Clean
1 Squat Clean
MetCon
8 rounds
9 Box Jumps
6 Burpees
3 Front Squats
Time Cap: 16 min
Fx: 20/18″, 135/95
P: 24/20″, 185/125
O: 24/20″, 225/155
Stimulus: Grunt
Strength
Every 2 minutes for 10 minutes
5 Back Squat
(Starting @ ~ 70%)
MetCon
5 rounds
21 Wall Balls
15 Deadlifts
Time Cap: 12 min
Fx: 14/10, 135/95
P: 20/14, 185/125
O: 20/14, 225/155
Stimulus: Burner
ABBATE
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
MetCon
40-30-20-10
Burpees
HSPU
Goblet Lunges
Time Cap: 20 min
Fx: Piked Pushup, 35/25# DB
P: 50/35#
O: 50/35#, On the round of 30 and 10, do strict HSPU
Stimulus: Grunt/Figure Skater
Accessory
3 rounds
10 Kickback (each leg)
10 Box Step Ups (single leg each leg)
1:00 Wall Sit
MetCon
40-30-20-10
Burpees
HSPU
Goblet Lunges
Time Cap: 20 min
Fx: Piked Pushup, 35/25# DB
P: 50/35#
O: 50/35#, On the round of 30 and 10, do strict HSPU
Stimulus: Grunt/Figure Skater
Accessory
3 rounds
10 Kickback (each leg)
10 Box Step Ups (single leg each leg)
1:00 Wall Sit
Partner WOD
(You go I go after each movement)
5 rounds
15 Wall Ball
12 Pullups
9 Box Jumps
3 Clusters
Time Cap: 25 min
Fx: 14/10, 20/18, 115/75
P: 20/14, 24/20, 155/105
O: 20/14, 24/20, 185/125
Stimulus: Grunt/Capacity