MetCon
4 rounds
15 Pullups
12 Front Rack Lunges
15 KB Swings
Buy-out: 30/24 cal bike
Time Cap: 14 min
Fx: 95/65, 35/25
P: 115/75, 53/35
O: 155/105, 70/53
Accessory
3 rounds
15 Barbell Curls
15 Strict Press
15 Pushups with 2-sec descent
MetCon
75/60 Cal Row
75 Shoulder to Overhead
75 HSPU
75 TTB
*You can split any way you want
Time Cap: 16 min
Fx: 95/65, Piked Pushup, Hanging Leg Raise
P/O: 115/75
Accessory
3 rounds
:30 flutter kick
:30 v-ups
:30 tuck-ups
:30 hollow hold
Strength
Every 2 min for 8 rounds
8 Back Squats (weight is Athlete’s Choice)
16 Jumping Air Squats
MetCon
21-15-9
Burpee Box Jumps
Hang Squat Clean
Time Cap: 12 min
Fx: 95/65, 20/18″
P: 135/95, 24/20″
O: 155/105, 24/20″
MetCon
4 rounds
12 Hang Power Clean
9 Front Squats
6 Shoulder to Overhead
Time Cap: 14 min
(If you drop the weight before the set is over, you must stop your set and first complete 40 Bodyweight Lunges)
Fx: 95/65
P: 135/95
O: 165/115
Accessory
3 rounds
15 Glute Bridges
16 Jumping Lunges
15 Barbell Only Back Squats
Partner WOD
AMRAP10
4 Thrusters (Partner 1 does)
8 Burpees (Partner 2 does)
16 Jumping Air Squats (Partner 1 does)
32 DU (Partner 2 does)
rest 2 min
AMRAP10
4 Thrusters (Partner 2 does)
8 Burpees (Partner 1 does)
16 Jumping Air Squats (Partner 2 does)
32 DU (Partner 1 does)
Fx: 2:1 Singles, 95/65
P/O: 135/95
MetCon
Every 3 minutes for 15 minutes
20 Russian KB Swings
20 Box Jumps
10 TTB
Remaining Time Max Wall Ball
Fx: 35/25, 20/18″, 14/10#, Hanging Leg Raise
P: 53/35, 24/20″, 20/14#
O: 70/53, 24/20″, 20/14
Accessory
3 rounds
15 Barbell Curls
(right into a)
1:30 Plank
Rest 1 min
Strength
Establish a 1RM Clean and Jerk
MetCon
21-15-9
Front Squat
Shoulder to Overhead
HSPU
Time Cap: 13 min
Fx: 115/75
O: 155/105
O: 185/125
Strength
Deadlift
4-4-4-4-4 (sets start when you’re >60% of 1RM)
MetCon
20 Deadlift
30 Pullup
40/30 cal bike
50 Pushups
400m Run
30 Pullup
20 Deadlift
Time Cap: 15 min
Fx: 115/75, J-hook row, Kneeling Pushup
P: 155/105
O: 185/125, C2B, Clapping Pushup
Strength
Establish a 1RM Snatch (any kind, please not split though)
MetCon
4 rounds
9 Power Snatch
12 Burpee Box Jumpovers
15/12 cal row
Time Cap: 15 min
Fx: 75/55, 20/18″
P/O: 95/65, 24/20″
MetCon
4 rounds
400m Run
20 Hang Power Clean
20 Front Rack Lunges
Time Cap: 24 min
Fx: 95/65
P: 115/75
O: 135/95