MetCon
AMRAP14
50 KB Swings
40 TTB
30/24 Cal Row
20 Snatch
10 Overhead Squats
-rest 2 min-
AMRAP10
25′ HS Walk
12 Pistols
Fx: 35/25, Hanging Leg Raise, 75/55, 30 Shoulder Taps, 30 Air Squats
P: 53/35, 115/75
O: 53/35, 135/95
Home MetCon
AMRAP14
50 Hang DB Snatch (Switch hand at 25 reps)
40 V-Ups
200m Run
30 Single Arm Overhead Squats (Switch hand at 15 reps)
-rest 2 min-
AMRAP10
25′ HS Walk
12 Pistols
Strength
12 min to establish
1 Heavy Squat Clean and Split Jerk
Home Strength
EMOM8
4 DB Squat Cleans + 4 DB Shoulder to Overhead
MetCon
EMOM15
3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
Fx: 95/65
P: 115/75
O: 155/105
*If you can’t do a round, take a minute rest and continue
Home MetCon
Same with DBs
MetCon
Buy-in: 500m Row
4 rounds
20 Deadlifts
16 Box Jumpovers
50 DU
Buy-out: 500m Row
Time Cap: 18 min
Fx: 135/95, 18/12″, 2:1 Singles
P: 155/105, 24/20″
O: 185/125, 24/20″
Home WOD Version
Buy-in: 400m Run
4 rounds
20 DB Deadlifts
16 Tuck Jumps
50 DU
Buy-out: 400m Run
Accessory
3 rounds
15 BB Strict Press
12 Barbell Curls
15/12 Pushups
MetCon
Every 2 minutes for 12 minutes
60 DU
5 Power Cleans
Remaining Time Max Pullup
Rest 30 sec between rounds
Fx: 95/65, 2:1 Single, J-hook row
P: 115/75
O: 135/95, C2B
Home Version
Same with DB Power Cleans
Deadlift instead of Pullup if you don’t have rig
Fx: 35/25
P/O: 50/35
Accessory
Every 90 seconds for 5 rounds
12 Air Squats
12 Jumping Lunges
Remaining Time Wall SIt
Partner WOD
5 rounds each
Partner is running a 400m
Other Partner: 20 Wall Balls
15 Box Jumps
Remaining Time Max Burpees
Time Cap: 25 min
Fx: 14/10, 20/18
P/O: 20/14, 24/20
Home WOD Version
Replace Wall Ball with DB Thruster
Box Jumps with Tuck Jumps
Strength
4 sets
10 Step Back Front Rack Lunge
Home Strength
Same with DBs
MetCon
AMRAP8
6 DB Single Arm OH Lunge
” ” other arm
5/4 Cal Bike or 6/5 Cal Row
Rest 1 min
AMRAP8
8 Box Jumpovers
4 DB Thrusters
Home MetCon
Same but with air squat jumpovers instead of box jumpovers
MetCon
AMRAP15
50 Wall Balls
40 Pullups
30 Power Snatch
20 Overhead Squats
Fx: 14/10, J-Hook Row, 95/65
P: 20/14, 115/75
O: 20/14, 155/105
Home WOD Version
AMRAP15
50 DB Thrusters
40 Deadlifts
30 Alternating DB Snatch
20 Single Arm Overhead Squats (10 each arm)
Conditioning
Every 90 seconds for 6 rounds
5 Push Press + 25 second hold at top of 5th rep
Fx: 95/65
P: 135/95
O: 155/105
Home Conditioning
Same with DBs
Fx: 35/25
P/O: 50/35
MetCon
21-15-9
Bike Cal
Burpee
right into…
9-15-21
Dball Squats (Gorilla Style)
TTB
Time Cap: 13 min
Fx: 50/30, Hanging Leg Raise
P: 70/50
O: 100/70
Home Version
400/300/200m Run on Part 1
Accessory
3 rounds
20 Inverted Shoulder Taps
20 Mountain Climbers
1:00 Plank Hold
Strength
Take 12 minutes to establish a heavy
2 rep hang squat clean
Home Strength
Every 45 sec for 8 rounds
5 DB Hang Power Clean + 5 Shoulder to Overhead
MetCon
5 rounds
12 Pushup
6 Hang Clean and Jerk
12 Overhead Lunges
Time Cap: 15 min
Fx: 75/55
P/O: 95/65
Home Version
Same, but
8 Single Arm Hang Clean and Jerk (4 each arm)
12 Single Arm OH Lunges (6 each arm)
MetCon
4 rounds
15 TTB
15 Hang Power Clean
10 Shoulder to Overhead
Buy-out: 30 Cal Row
Time Cap: 18 min
Fx: Hanging Leg Raise, 95/65
P: 115/75
O: 135/59
Home WOD Version
Same, with DBs
Buy-out: 400m Run
Fx: 35/25
P/O: 50/35
MetCon 2
“Send it”
300/250 Row
21 Thrusters
Time Cap: 4 min
Fx: 75/55
P/O: 95/65
Home MetCon
300m Sprint
21 DB Thrusters