Strength
3-rep Deadlift
MetCon
100 Wall Balls
80 Burpees
60 Deadlifts
40 Hang Power Clean
20 Bar MU
Time Cap: 20 min
Fx: 14/10#, 95/65, 20 j-hook row + 20 pushups
P: 20/14#, 135/95, C2B Option
O: 20/14#, 135/95
Stimulus: Grunt/Capacity
Strength
Build to a heavy complex
Snatch + Hang Snatch + Overhead Squat
MetCon
AMRAP12
10 Power Snatch
10 Box Jumps
Fx: 75/55, 18″/12″
P/O: 95/65, 24/20″
Stimulus: Burner/Capacity
MetCon
EMOM10
O: _ Cal Row
E: _ DU
Rest 2 min
right into..
For time:
4 rounds
18 HSPU
18 FR Lunges
Time Cap: 10 min
Fx: 15/12 Cal Row, 100 Singles, Piked Pushup, 95/65
P: 17/13 Cal Row, 60 DU, 115/75
O: 20/15 Cal Row, 70 DU, 135/95
Stimulus: Capacity
MetCon
“Grip Test”
Every 3 minutes for 15 minutes
15/12 Cal Bike
15/12 Pushups
Max Unbroken Set of Pullup (if you can consistently do sets of 10 or more pullups)
Max Unbroken Set of Deadlifts (if you cannot YET do sets of 10 or more pullups)
Accessory
3 rounds
10 BB Good mornings
10 Sotts Press
5 High Box Jumps
Team WOD
15 total rounds of
1 min timer w/ 15 second transition in between
(In groups of 3)
Each teammate is at a station and is working on the total reps for each movement. Everyone rotates stations every 1 min
1000 DU (2:1 Singles)
300 Overhead Squats
100 Dball over shoulder
Fx: BB only, 50/30
P: 75/55, 70/50
O: 95/65, 100/70
Stimulus: Burner/Capacity
Team Relay
400m All Out Sprint (Relay style)
Time Cap: 8 min
MetCon
AMRAP8
2-4-6-8-10…
Hang Power Clean
Shoulder to Overhead
Bar Facing Burpee
AMRAP8
2-4-6-8-10…
Box Jumpovers
Alt DB Snatch
Rest 2 min
10-9-8-7-6-5-4-3-2-1
Goblet Squat
Bar Facing Burpee
(Time Cap: 10 min)
Fx: 95/65, 35/25, 18/12″
P: 115/75, 50/35, 24/20″
O: 135/95, 50/35, 24/20″
Two Scores: Rounds and Reps from first two AMRAPs and time from the last piece
Stimulus: Grunt
MetCon
2 rounds for Time
400m Run
20 Overhead Lunges
25/20 Cal Row
20 Overhead Lunges
400m Run
15 Thrusters
25/20 Cal Row
15 Thrusters
Time Cap: 30 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Strength
3-3-3-3-3
Back Squat with 3 sec pause at bottom of squat
MetCon
33-27-21-15-9
TTB (reps – 6)
Wall Ball
Time Cap: 15 min
Fx: Hanging Leg Raise, 14/10
P/O: 20/14#
Stimulus: Capacity/Figure Skater
Strength
EMOM10
3 Power Clean (unbroken)
MetCon
“Curl or Clean”
3 rounds
21 DB Hang Power Clean
21 HSPU
Time Cap: 11 min
Fx: 35/25, Piked Pushup
P: 50/35, Kipping
O: 50/35 Strict
Stimulus: Burner