Partner WOD
MetCon
AMRAP25
8/6 Calorie Bike
8 Front Rack Lunges
8 Lateral Bar Hops
Other Partner running 400m
Fx: 75/55
P: 95/65
O: 115/75
Stimulus: Capacity
MetCon
EMOM24
1: Max Cal Row
2: Max Sumo DL HP
3: Max Jump Rope
4: Russian KB Swing
5: Rest
Fx: 75/55, Single Under, 53/35
P/O: 95/65, DU, 70/53
Stimulus: Capacity
MetCon
45 Overhead Squats
45 TTB
30 Burpee Box Jumpovers
30 Power Cleans
15 Bar MU
15 Cal Bike
Time Cap: 20 min
Fx: 75/55, Hanging Leg Raise, 20/18″, Up Down right into Pullup
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Grunt/Capacity
Strength
EMOM10
Build in complex of
1 Cluster + 1 Push Press + 1 Front Squat
MetCon
Every 4 min for 16 min
24 Wall Balls
20 Hang Alternating DB Snatch
16 Box Step Up (with DB)
12 Goblet Squats
Remaining Time Max Pushups
Fx: 14/10, 35/25, 20/18
P/O: 20/14, 50/35, 24/20
Stimulus: Grunt
MetCon
30/24 Cal Bike
30 Dball over the shoulder
400m Dball carry
Time Cap: 13 min
Fx: 50/30
P: 70/50
O: 100/70
Stimulus: Burner
Accessory
3 rounds
:30s inverted hold
:30s Hanging L-Sit (or Knee raised position)
:30s Side Plank each side
Partner WOD
MetCon (You go I go after each movement)
8 rounds
4 Power Snatch (each)
8 Overhead Squats (each)
32 DU (each)
Time Cap: 25 min
Fx: 75/55, 2:1 Singles
P: 115/75
O: 135/95
Stimulus: Figure Skater
For Time
MetCon – 21.2
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
Time Cap: 20 minutes
AMRAP5
3 Pushups
6 Lunges
9 Jumping Squats
Rest 1 min
AMRAP5
5 Burpee DB Deadlift
6 Farmer’s Carry Lunges
9 DB Front Squats
Rest 1 min
AMRAP5
5 Devil’s Press
6 Front Rack Lunges
9 Hang Power Cleans
Fx: 35/25
P/O: 50/35
Stimulus: Capacity
MetCon
EMOM20
O: 3 Squat Cleans
E: __ DU
*score is total weight lifted. for example, if I used 135 for the entire workout, it would be 135 x 3 x 10 = 4050.
Yes, there’s math involved, sorry. Athletes can change weights during the workout if they want
Fx: 100 Singles
P: 60 DU
O: 70 DU
Stimulus: Grunt/Figure Skater
MetCon
27-21-15-9
Thrusters
Burpees
Time Cap: 14 min
Fx: 75/55
P/O: 95/65
Stimulus: Burner
Accessory
4 rounds
:30s flutter kicks
:30s tuck ups
:30s abmat situps
:30s hollow hold
1:00 min rest