MetCon
0:00 – 10:00
21-15-9
KB Swings
DBall over shoulder (reps divided by 3)
10:00 – 20:00
4 rounds
16 TTB
16 Goblet Lunges
20:00 – 30:00
1 mile run
Fx: 35/25, 50/30, Hanging Leg Raise
P: 53/35, 70/50
O: 70/53, 100/70
Stimulus: Grunt/Capacity
MetCon
16 min on clock
10-20-30-40-50-…
Alternating DB Snatch
DU (reps x2)
Pistols
Fx: 35/25, Single Unders, Air Squat Jumps instead of Pistols
P/O: 50/35
Accessory
Tabata
5 rounds total
HS Hold
PVC Strict Press
Wall Sit
Metcon
Every 3 minutes for 15 min
15 HSPU
10 Burpee Box Jumps
5 Bar MU
*Try to stay as unbroken as possible
Fx: Piked Pushup, 20/18″, 7 J-hook Row + 7 Pushups
P/O: As Written, 24/20″
Stimulus: Figure Skater
Accessory
Durante Core
4 rounds
10 hollow rocks
10 V-ups
10 tuck-ups
10 sec hollow hold
Strength
Every 45 sec for 10 rounds
3 Power Cleans
Pick a weight you can keep unbroken
MetCon
3 rounds
400m Run
15 Thrusters
15 Deadlifts
Time Cap: 15 min
Fx: 95/65
P/O: 115/75
Stimulus: Capacity
Strength
Build a heavy complex
1 Snatch Grip Deadlift
1 Snatch
1 Hang Snatch
1 Overhead Squat
MetCon
30-20-10
Overhead Squat
400m Run
Time Cap: 14 min
Fx: 75/55
P/O:95/65
Stimulus: Burner
Partner WOD
AMRAP8
P1: 9 Thrusters
P2: 9 Pullups
Rest 1 min
AMRAP8
P1: 8 Burpees
P2: 15 Box Jumps
Rest 1 min
AMRAP8
P1: 10 Alternating DB Snatch
P2: 15/12 Pushups
- You keep alternating (you’re both going at the same time, but you don’t get to switch stations until your partner is finished their station)
Score: Count the Rounds + Reps
Fx: 75/55, 20/18″, 35/25, Kneeling Pushup
P/O: 95/65, 24/20″, 50/35
Stimulus: Grunt/Capacity
MetCon
Every 2 min for 20 min (10 rounds)
Station 1:
6 Power Cleans
Remaining Time Max TTB
Station 2:
8 Hang Power Cleans
Remaining Time Max Double Unders
Station 3:
10 Push Press
Remaining Time Max Bar Facing Burpee
Station 4:
12 Push Jerk
Remaining Time Max Row
Station 5:
Rest
Fx: 95/65, Single Unders, Hanging Leg Raise
P: 135/95
O: 165/115
Stimulus: Grunt/Capacity
Conditioning
8 rounds
100m Sprint
Rest is the walk back
Cap: 14 min
MetCon
AMRAP12
8/6 cal bike
10 Power Snatch
12 Box Jumpovers
Fx: 75/55, 18/12″
P/O: 95/65, 24/20″
Stimulus: Burner
Strength
Build to a heavy
5 Front Squat (from ground)
(Goal is ~75% of 1RM Clean weight)
Cap: 12 min
MetCon
21-15-9-15-21
HSPU
Deadlift
*after every set, complete a 100m Run
Time Cap: 15 min
Fx: Piked Pushup, 135/95
P/O: 185/125
Stimulus: Figure Skater/Grunt
MetCon
Every 5 minutes for 25 minutes (5 rounds)
__ Cal bike
__ Pullups
__ Thrusters
21 Wall Balls
Fx: 9/7 Cal Bike, 15 J-Hook Row, 10 Thrusters, 75/55, 14/10
P: 12/9 Cal Bike, 12 Pullups, 10 Thrusters, 95/65, 20/14
O: 12/9 Cal Bike, 12 C2B, 12 Thruster, 95/65, 20/14
Stimulus: Capacity