Strength
Build to a heavy 3 rep Hang Power Snatch
MetCon
AMRAP12
40/30 Cal Row
40 Pullups
40 Hang Power Snatch
40 Box Jumpovers
Fx: J-hook row, 75/55, 20/18″
P: C2B, 95/65, 24/20″
O: C2B, 115/75, 24/20″
Stimulus: Grunt/Capacity
Partner WOD
MetCon (shared reps)
3 rounds
30 Squat Cleans
60 Calorie Row
30 Burpee Box Jumpovers
Time Cap: 30 min
Fx: 115/75, 20/18″
P: 155/105, 24/20″
O: 185/125, 24/20″
MetCon
EMOM8
Odd: Max Burpees
Even: :45 sec DU (or singles)
Rest 1 min
EMOM8
Odd: 15/12 Calorie Row
Even: :45 sec max Dball over shoulder
Fx: 50/30
P: 70/50
O: 100/70
Stimulus: Grunt/Capacity
Accessory
3 rounds
10 Single Leg Romanian Deadlift (each leg) w/ dumbbell optional
10 Single Leg Goblet Step Ups (10 each leg)
MetCon
“Double Helen”
6 rounds
400m Run
21 KB Swings
12 Pullups
Time Cap: 30 min
Fx: 35/25, J-hook row
P: 53/35
O: 53/35, C2B
MetCon
AMRAP9
10 Pistols
8 Hang Squat Snatch
rest 1 min
AMRAP9
10 HSPU
10 Push Press
Fx: 75/55, Piked Pushup, 2:1 Jumping Air Squat or Pistol Scale of choice
P: 95/65, Kipping
O: 95/65, Strict
Stimulus: Figure Skater
MetCon
21-15-9
Deadlift
Wall Ball
Time Cap: 6 min
Fx: 135/95, 14/10
P: 185/125, 20/14
O: 225/155, 20/14
Stimulus: Burner
MetCon 2
30/24 Calorie Bike
40 Burpee Box Jumpovers
Time Cap: 10 min
Fx: 20/18″
P/O: 24/20″
Stimulus: Burner
Accessory
3 rounds
15 BB Curls
15 BB Strict Press
Strength
Build to a 1 rep Strict Press
MetCon
4 rounds
8 Dball over the shoulders
100′ DBall Walk (DBall on shoulder)
10 Bear Hug Squats
Time Cap: 14 min
Fx: 50/30
P: 70/50
O: 100/70
Stimulus: Grunt
Partner WOD
AMRAP8
P1:
Biking
P2:
2 rounds
10 Deadlifts
8 Bar Facing Burpees
right into
AMRAP8
P1:
Rowing
P2:
2 rounds
6 Thrusters
9 Pullups
right into
For Time
(shared reps)
60 Thrusters
60 Pullups
Two Scores:
Of Rounds + Reps of AMRAPs
Time from the third part
Fx: 95/65, J-hook row
P: 115/75, C2B
O: 135/95, C2B
Stimulus: Burner/Capacity
MetCon
0:00 – 10:00
3 rounds
15 Russian KB Swings
20 Pistols
10:00 – 20:00
30-20-10
Push Press
Overhead Lunges
20:00 – 30:00
1 mile run (or 2k row)
Fx: 35/25, 75/55, Jumping Air Squats instead of pistols
P: 53/35, 95/65
O: 70/53, 95/65
Stimulus: Capacity/Grunt
Strength
5 sets of
3 Back Squats
*1st squat = 2 sec pause
*2nd squat = 3 sec pause
*3rd squat = 4 sec pause
*build weight as needed
MetCon
“Classic Triplet”
4 rounds
25 Wall Balls
15 TTB
5 Squat Snatch
Fx: 14/10#, Hanging Leg Raise, 115/75
P: 20/14#, 155/105
O: 20/14#, 185/125
Stimulus: Figure Skater/Capacity