MetCon
100/80 Pushups
*any time you break your set, you must first run a 400m run. A break = any time your hips are no longer in line with your body.
Time Cap: 10 minutes
Strength
(w/ Dumbbell or Barbell)
4 rounds
15 Deadlifts
12 Curls
9 Strict Press
Cap: 12 min
Strength
Repeat for 3 rounds
Every 30 seconds for 6 rounds
1 Squat Snatch + 1 Overhead Squat
Rest 1 min to add weight
Home Strength
EMOM10
Odd: 16 Alt. DB Snatch
Evens: 16 Overhead Squat (8 each arm)
MetCon
50 C2B
100 DU
25 C2B
50 DU
Time Cap: 8 min
Fx: J-Hook Row, 2:1 Singles
P/O: As Written
Partner WOD
(shared reps)
AMRAP25
200 Wall Balls
150 TTB
100 Power Cleans
50 Bar Facing Burpees
Fx: 14/10, Hanging Leg Raise, 95/65
P: 20/14, 135/95
O: 20/14, 155/105
Home Version
AMRAP25
100 DB Thrusters
75 V-Ups
50 DB Power Cleans
25 Over DB Burpees
MetCon
EMOM20
1: 15 KB Swings
2: 250/225m Row
3: 15 SDHP
4: 16 Box Jumpovers
5: 10 Clapping Pushups
Fx: 35/25, 75/55, 20/18″, Hand Release Pushups
P: 53/35, 95/65, 24/20″
O: 70/53, 95/65, 24/20″
Home MetCon
EMOM20
1: 16 Hang Snatch (8 each arm)
2: 150m Run
3: 15 Sumo Deadlifts
4: 16 Tuck Jumps
5: 10 Clapping Pushups
MetCon
5 rounds
15/11 Cal Bike
15 Overhead Squats
15 Burpees
Time Cap: 18 min
Fx: BB only
P: 115/75
O: 135/95
Home MetCon
Same as written, but 16 DB Single Arm Overhead Squats (8 each arm) and 300m Run
Accessory
3 rounds
:20 single arm plank
:20 other arm plank
:20 low plank
:30 rest
MetCon
5 rounds
400m Run
30 Bodyweight Lunges
20 Pushups
Time Cap: 25 min
Fx: As written
P: As written
O: If you have your own vest, use it
MetCon
“Friendly Fran”
3 rounds
21 Thrusters
21 C2B
Cap: 11 min
Fx: 75/55, J-Hook Row
P: 95/65
O: 115/85
Home MetCon
Same with DBs and Deadlifts instead of Pullups
Strength
Find 1 rep Front Squat
Home Strength
Every :45 for 8 rounds
10 DB Front Squats at heavyish weight
MetCon
“Annie-ish”
50-40-30-20-10
DU
Ab Mat Situps
BB Thrusters (reps divided by 2)
Time Cap: 13 min
Home MetCon
Same with 25/15 DB Thrusters
Strength
Build to a heavy 2 rep thruster
Cap: 12 min
Home Strength
EMOM10
10 DB Thrusters
Partner WOD
“You Go I Go” (switch after each movement)
6 rounds
20 Wall Balls
7 DBall Over Shoulders
50 DU
Time Cap: 25 min
Fx: 14/10, 75 Singles, 50/30
P: 20/14, 70/50
O: 20/14, 100/70
example round
Partner 1 does 20 Wall Balls
Partner 2 does 20 Wall Balls
Partner 1 does 7 Dball
Partner 2 does 7 Dball
Partner 1 does 50 DU
Partner 2 does 50 DU
That is 1 round, repeat this for 6 rounds
Home WOD
6 rounds
16 DB thrusters
8 Hang DB Power Cleans
50 DU
Strength
Every 90 seconds for 12 rounds
Odd Minutes: 12 Front Squats (from ground)
Even Minutes: 5 Front Squats (from ground)
Fx: First weight: 75/55, Second weight: 145/105 (add 35/25 plates)
P: First weight: 115/75, Second weight: 185/125 (Add 35/25 plates)
O: First weight: 135/95, Second weight: 225/145 (Add 45/25 plates)
Home Strength
Same structure
Odd: Lighter DBs for 12
Even: Heavier DBs for 6
MetCon
30-20-10
Bar Facing Burpees
Hang Squat Clean
Time Cap: 10 minutes
Fx: 75/55
P/O: 95/65
Home MetCon
Same with DBs