MetCon
21-15-9
Power Snatch
HSPU
Time Cap: 10 min
Fx: 75/55, Regular Pushups
P/O: 95/65
Stimulus: Figure Skater/Burner
Accessory
4 rounds
Durante Core
10 hollow rock
10 v-up
10 tuck-up
10 sec hollow hold
Strength
Every 90 seconds for 10 rounds
Odds: 5 Front Squats @ ~60% of 1RM
Evens: 10 Front Squats @ ~40% of 1RM
MetCon
For time
20 Hang Power Clean
20 Front Squats
20 Shoulder to Overhead
Time Cap: 9 min
Fx: 95/65
P: 135/95
O: 155/105
Stimulus: Burner
MetCon
20 Alternating DB Snatch
20 Pullups
20/15 Calorie Bike
20 DBall over the Shoulder
20 Box Jumps
20 Goblet Lunges
20 Dball Facing Burpees
With the above movements
AMRAP3
Rest 1 min
AMRAP6
Rest 1 min
AMRAP9
Fx: 35/25, J-hook Row, 50/30, 20/18
P: 50/35, 70/50, 24/20
O: 70/50 (not a typo), 100/70, 24/20, C2B
Stimulus: Grunt/Capacity
Gym Workout
Every 2 minutes for 20 minutes (or until completion)
__ Burpees
Remaining Time Max Thrusters
Workout ends when you get to 100 Thrusters or 20 minutes is up
Fx: 75/55, 9 Burpees
P: 95/65, 12 Burpees
O: 95/65, 15 Burpees
Home Workout
Every 2 minutes until you cannot fit the work in the time anymore
_ DB Thrusters _ Burpees
Fx: 10/10
P: 12/12
O: 15/15
Stimulus: Burner
Accessory
EMOM8
Odd: :30sec inverted hold
Even: :30sec sumo dumbbell deadlift
Gym Workout
Partner WOD
shared reps
3 rounds for time
300 DU
30 Squat Cleans
20 Box Clearovers
Clearover = without touching the box, jump over it
Time Cap: 30 min
Fx: 2:1 Single, 95/65, 18/12″ with Jumpovers
P: 135/95, 20/18″
O: 165/115, 24/20″
Regrets: Same as Open, but use the box longways
Pro Tip: Please don’t eat it.
Home Workout
40 Single Arm Devil’s Press
150 DU
20 Single Arm Devil’s Press
75 DU
Time Cap: 12 min
Stimulus: Burner
Fx: 2:1 Singles
Tabata
4 rounds
Situp
Pushup
Air Squats
(order goes -> situp, pushup, squat)
then repeat 4 times
MetCon
EMOM9
1: :30 sec max pullups
2: 15 KB Swings
3: 14 Box Jumpovers
Rest 1 min
EMOM9
1: 8 Burpee Box Jump ( 6 for Fx )
2: 20 Goblet Lunges ( 14 for Fx )
3: 15/12 cal bike
Fx: J-hook row, 35/25, 20/18″
P: 53/35, 24/20″
O: 70/53, 24/20″
Stimulus: Capacity
MetCon
60-45-30-15
Jumping Air Squats
DB Push Press (reps divided by 3)
Plank Hold (seconds multiplied by 2)
Time Cap: 15 min
Stimulus: Burner
Accessory
3 rounds
12 Glute Bridges
10 Donkey Kicks (each leg)
12 Good Mornings
Home Workout
Buy-in: 1 mile run
20 Hang DB Snatch Left Arm
20 Hang DB Snatch Right Arm
50 Pushups
50 Goblet Lunges
20 Hang DB Snatch Right Arm
20 Hang DB Snatch Left Arm
Buy-out 1 mile run
Time Cap: 30 min
Stimulus: Capacity
MetCon
AMRAP10
9 Deadlifts
9 Thrusters
Fx: 75/55
P/O: 95/65
Stimulus: Grunt
MetCon
“New Year New Me”
1 mile run
45 Power Clean
45 Overhead Squat
Time Cap: 25 min
Fx: 75/55
P: 115/75
O: 145/115
Stimulus: Burner