Partner WOD
AMRAP20
P1: 15/12 Cal Bike
P2: AMRAP of
1 Dball over shoulder
2 Dball Squats
30 DU
Fx: 2:1 Singles, 50/30
P: 70/50
O: 100/70
Stimulus: Capacity
MetCon
“Good Riddance 2020”
3 rounds
20 Thrusters
20/15 Cal Row
20 Burpees over the Rower
20 KB Swings
Time Cap: 20 min
Fx: 75/55, 35/25
P: 95/65, 53/35
O: 115/75, 70/53
Stimulus: Grunt
MetCon
Every 2:30 for 5 rounds
__ Wall Balls
__ Box Jumpovers
Fx: 10, 10, 20/18″, 14/10#
P: 12, 12, 24/20″, 20/14#
O: 16, 16, 24/20″, 20/14#
Regrets: 20, 20, 24/20″, 20/14#
Stimulus: Capacity
MetCon 2
Tabata
3 rounds total
Pushups (2 rounds straight)
Jumping Lunges (2 rounds straight)
Situps (2 rounds straight)
Stimulus: Capacity
Strength
5 sets of 5
Back Squats
MetCon
1-2-3-4-5-6-7-8-9-10
Alternating DB Snatch (reps x 2)
TTB
HSPU
Time Cap: 14 min
Stimulus: Capacity/Figure Skater
Fx: 35/25, Hanging Leg Raise, Piked Pushup
P/O: 50/35
MetCon
AMRAP12
3 Power Clean
3 Squat Clean
3 Clusters
9 Pullups
Fx: 95/65
P: 115/75
O: 135/95
Rest 2 minutes
Stimulus: Grunt
AMRAP7
Max Lateral Burpee Jumpovers
MetCon
“12-25”
12 rounds for Time
5 Bar Facing Burpee
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Thrusters
Christmas
Partner WOD (Home Friendly)
“You Go I Go Rounds”
AMRAP10
10 Alternating DB Snatch
5 Burpees
Non-Working Partner is Holding Plank
Rest 2 min
AMRAP10
10 Goblet Squats
6 Single Arm Devil’s Press (3 each arm)
Non-Working Partner sits in invisble chair
Fx: 35/25
P/O: 50/35
Strength Work
“Daniel gifts a no MetCon Day”
4 sets
8 Strict Press
20 DB Curls (10 each arm)
16 Donkey Kicks (8 each leg)
4 sets
8 Strict TTB (or strict hanging leg raise)
:30 sec inverted hold (HS or Piked Push Position)
16 Cartwheels
Fx: Sub 30 Shoulder Taps for Cartwheels
P: 8 each direction for cartwheels
O: 8 each direction, one handed
4 sets
10 Front Squats (from ground)
12 Glute Bridges
Strength
5 Working Sets
10 Front Rack, Step Back Lunges
MetCon
5 rounds
15/12 Cal Bike
15 Box Jumps
12 TTB
Time Cap: 15 min
Fx: 18/12″, Hanging Leg Raise
P/O: 24/20″
Strength
2 Squat Snatch (unbroken)
MetCon
“if you can read this, don’t cherry pick it out”
75 Wall Balls
300 DU
45 Wall Balls
150 DU
Time Cap: 13 min
Fx: 14/10, 500/250 Singles
P/O; 20/14