Strength
Every 90 seconds for 8 rounds
8 Hang Power Cleans
*Build weight as you go, starting at ~60%
MetCon
“Short but long”
300 DU
20 DB Burpee Box Stepovers
10 Wall Walks
Time Cap: 12 min
Fx: 500 Singles, 20/18″, 35/25
P/O: 24/20″, 50/35
Stimulus: Grunt/Burner
MetCon
21-15-9
Front Squat
Pushups (reps x 2)
21-15-9
Cal Bike
Box Jumps
21-15-9
Alternating DB Snatch (reps x 2)
Pullups
*Rest 2 minutes between sections
Time Cap: 25 min
Fx: 95/65, 35/25, 20/18″, J-hook row
P: 115/75, 50/35, 24/20″, C2B
O: 135/95, 50/35, 24/20″, C2B
Stimulus: Grunt
MetCon
“Death by EMOM”
Starting with 5
__ Overhead Squats
__ Pullups
Fx: BB, J-hook row
P: 75/55, C2B
O: 95/65, C2B
* Goes up by 1 rep each round
Capped at 12 minutes. If you can’t make a round, take a round of rest and then do the reps of your last successful round for the remainder of the EMOM
Stimulus: Capacity/Burner
Strength
Every 90 seconds for 8 rounds
1 Squat Snatch + 1 Overhead Squat
*Build as appropriate
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Partner WOD
“You Go I Go” Full Rounds
8 rounds each
1 round =
6 Bar Facing Burpees
3 Squat Cleans
6 Thrusters
Buy-out: 1 mile run
Time Cap: 30 min
Fx: 75/55
P: 95/65
O: 115/75
Stimulus: Capacity/Grunt
Metcon
AMRAP24
10 DB Box Stepovers (Farmer’s Carry Position)
10 DB Devil’s Press
20/15 Pushups
10/8 Cal Bike
Fx: 25/15, 20/18″
P: 35/25, 20″
O: 50/35, 20″
Stimulus: Capacity/Grunt
MetCon
4 rounds
20/15 Cal Row
20 Shoulder to Overhead
100 DU
Time Cap: 20 min
Fx: 95/65, 2:1 Singles
P: 115/75
O: 135/95
Stimulus: Grunt
Accessory
4 rounds
20 Jumping Lunges
1:00 Wall Sit
Strength
5 working sets
8 Back Squats
MetCon
AMRAP12
3-6-9-12-15…
TTB
Alternating DB Snatch (reps x 2)
Wall Ball
Fx: Hanging Leg Raise, 35/25, 14/10#
P/O: 50/35, 20/14
Stimulus: Capacity/Grunt
MetCon
5 Dball over shoulder
10 Lunges with Dball on shoulder
15 Power Snatch
20 Calorie Bike
15 Power Snatch
10 Lunges with Dball on shoulder
5 Dball over shoulder
Time Cap: 13 min
Fx: 50/30, 75/55
P: 70/50, 115/75
O: 100/70, 155/105
Stimulus: Grunt/Figure Skater
Accessory
3 rounds
14 Dead Bugs (7 each side)
20 Bird Dogs
14 V-ups
Partner WOD
3 rounds (each)
P1: 500/450m Row
P2: Holds a double KB Front Rack while partner rows
3 rounds (each)
P1: 21 KB Thrusters
P2: Bike while partner finishes (try to hold > 60/55 RPM)
3 rounds (each)
P1: 10 Burpee Pullups
P2: Holding low plank
Time Cap: 30 min
Fx: 35/25, Burpee Deadlift (with KBs)
P/O: 53/35
Stimulus: Grunt/Capacity
MetCon
EMOM10
(All in the same minute)
_ Pullup
_ Pushup
_ Air Squats
Fx: 4 J-hook row, 8, 12
P/O: 5, 10, 15
right into
EMOM10
_ Bar MU
_ Deadlifts
_ Front Squat
Fx: 2 J-hook row + 2 pushup, 4 PP, 6 Front Squat (75/55)
P: 2, 4, 6 (95/65)
O: 2,4,6 (115/75)
Stimulus: Capacity/Grunt