MetCon
“Lil’ Gymnasty”
21-15-9
HSPU
TTB
*After every round 50′ HS Walk
Time Cap: 12 min
Fx: Piked Pushup, Hanging Leg Raise, Dolly Walk
P/O: As written
Stimulus: Figure Skater
Accessory
3 rounds
5 weighted pullup (or banded)
10 Pushups 2 sec descent temp pushup (plate on back optional)
1:00 wall sit
Strength
Build to a heavy 3 rep back squat
Metcon
“Slow and steady…”
4 rounds
15/12 Cal Bike
100 DU
25 Wall Balls
Time Cap: 15 min
Fx: 150 SU, 14/10
P/O: 20/14
Stimulus: Capacity
Strength
From Rack, build to a heavy complex
2 Push Press + 2 Push Jerk
MetCon
3 rounds
21 Thrusters
15/12 Cal Row
9 Burpees
Buy-out: 800m run
Time Cap: 15 min
Fx: 75/55
P/O: 95/65
Stimulus: Burner
Partner WOD
Shared Reps
3 rounds
50 Burpee Box Jumpovers
75 KB Swings
100 Wall Balls
Time Cap: 30 min
*One partner is doing a 400m DB Farmer’s Carry while other partner is working
Fx: 20/18″, 35/25, 20/14, 35/25# DBs
P: 24/20″, 53/35, 20/14, 50/35#
O; 24/20″, 70/53, 20/14, 50/35
Stimulus: Grunt
MetCon
“Don’t get stuck”
50 Pullups
50 Deadlifts
50 Medball Box Step Ups
50 Push Press
50 TTB
Time Cap: 18 min
Fx: J-hook row, 95/65, 20/18″, 14/10#, Hanging Leg Raise
P: 115/75, 24/20″, 20/14#
O: 135/95, 24/20″, 20/14#, C2B
Stimulus: Capacity/Grunt
Accessory
3 rounds
10 Sotts Press
15 Band Pull Aparts
10 Behind the Neck BB Press (from standing)
Strength
Build to a heavy 2 rep Overhead Squat (from rack)
MetCon
30/24 Cal Row
20 Overhead Squats
10 Bar MU
20 Overhead Squats
30/24 Cal Row
Time Cap: 10 min
Fx: 75/55, 8 Wall Walks instead of Bar MU
P: 95/65
O: 115/75
Stimulus: Burner
MetCon
“Aftermath”
5 rounds
12/9 Cal Bike
30 Bodyweight Lunges
15 Hang Power Cleans
Time Cap: 15 min
Fx: 95/65
P: 115/75
O: 135/95
Accessory
3 rounds
20 Donkey Kickbacks (10 each leg)
20 Monster Walks with bands (10 each direction)
:45s wall sit
MetCon
21-15-9
Clean and Jerk
Bar Facing Burpee
Time Cap: 14 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner
Accessory
3 rounds
:25s inverted hold (HS or upside down equivalent)
:30s flutter kick
25 ab mat situps
Partner WOD
Synchro Style
3 rounds
10 Overhead Squat
20 Shoulder to Overhead
40 Cal Row (split the cals)
Buy-out: run 1 mile with partner
Time Cap: 25 min
Fx: 95/65
P: 135/95
O: 155/105
Stimulus: Grunt
MetCon
Every 5 min for 25 min
20 Alt DB Snatch
15 Dball Squats (bear hug style)
20 Pistols
15 TTB
Fx: 35/25, 50/30, 2:1 Air Squats, Hanging Leg Raise
P: 50/35, 70/50, Pistol Scale Option
O: 50/35, 100/70
Stimulus: Figure Skater