MetCon
0:00 – 10:00
21-15-9
Burpee Box Jumps
Front Squats
10:00 – 20:00
5 rounds
200m Run
12 Push Press
Fx: 75/55 or 25/15 DBs
P: 95/65 or 35/25 DBs
O: 115/75 or 50/35 DBs
Accessory
3 rounds
:20 hollow hold
:20 hollow rock
:20 V-up or Tuckup
1:00 rest
MetCon
“Don’t let this Snowball”
0:00 – 7:00
100 Wall Balls
7:00 – 14:00
30/24 Calorie Bike
or Row 40/30
60/45 Pushups
14:00 – 21:00
30 Devil’s Press
Fx: Athletes Choice
P/O: Athletes Choice
Home MetCon
Instead of Wall Balls, 100 Thrusters
Fx: 15/10#
P/O: 25/15
Instead of Bike, 200m Run
Partner WOD
AMRAP25
5 Power Snatch
5 Burpee Box Jumpovers
10 TTB
(Other partner running a 400m)
*Each partner is keeping track of their own rounds
Fx: 75/55, Hanging Leg Raise, 18/12″
P: 95/65, 24/20″
O: 115/75, 24/20″
Home WOD
AMRAP25
6 Alt. DB Snatch
6 Lateral Burpees over DB
10 V-ups
MetCon
5 rounds
20/15 calorie row
10/7 strict HSPU
Time Cap: 10 min
Fx: Inverted Pike Pushup
P: 15/12 Kipping HSPU
O: As written
Home MetCon
Same, but sub the row with 200m Run
Accessory
EMOM8
O: 5/3 Strict HSPU, remaining time max strict press with PVC
E: 10 Barbell Curls, remaining time max strict press with PVC
Fx: Inverted Pike Pushup
P: 8/6 Kipping
O: As Written
MetCon
30-20-10
Deadlifts
Purpee
*Purpee = Extra Pushup Burpee
Time Cap: 12 min
Fx: 95/65
P: 135/95
O: 155/105
Home MetCon
Same with DBs
Fx: 35/25
P/O: 50/35
Accessory
3 rounds
8 Weighted Good Morning
5 Complex (Step back lunge + Step back lunge + back squat)
3 High Box Jumps
Home Accessory
Same with DBs + 5 Tuck Jumps
MetCon
Every 2 minutes for 10 minutes
75 DU
Remaining Time Max Clean and Jerks
Fx: 2:1 SU, 95/65
P/O: 135/95
Home MetCon
*Same, but with DBs
Fx: 35/25
P/O: 50/35
Strength
Every 45 seconds for 8 rounds
1 Squat Clean
*Build up as you’d like in weight
Home Strength
Every 45 seconds for 8 rounds
6 DB Clean and Jerks
Strength
3-3-3-3
Back Squats
Home Strength
EMOM10
15 Jumping Air Squats + 10 Air Squats
MetCon
“Kalsu”
100 Thrusters
Starting at 0:00, every minute on the minute start with 5 burpees
Cap: 20 min
Fx: 95/65
P: 115/75
O: 135/95
MetCon
1 mile run
then..
6 rounds
9 Thrusters
6 Bar Facing Burpees
3 DBall over shoulders
Time Cap: 23 min
Fx: 75/55, 50/30
P: 95/65, 70/50
O: 95/65, 100/70
Home WOD Version
Instead of DBall Over Shoulder, you can sub for 9 DB Power Cleans
Fx: 25/15
P/O: 35/25
Partner WOD
(Split reps however)
AMRAP30
100 Single Arm Renegade Rows (Partner Holds Plank)
100 Single Arm Farmer’s Carry Lunge (Partner holds Deadlift)
50 Single Arm Devil’s Press (Partner gets to rest)
Fx: 25/15
P/O: 35/25
MetCon
AMRAP20
__ Wall Balls
100 DU
75 Box Jumps
100 DU
50 TTB
100 DU
25 KB Swings
100 DU
Fx: 75 Wall Balls, 14/10, 150 SU, Hanging Leg Raise, 35/25
P: 100 Wall Balls, 20/14, 53/35
O: 100 Wall Balls, 20/14, 70/53
Home WOD Version
Sub Wall Ball -> DB Thrusters
Box Jumps -> Tuck Jumps
TTB -> V-ups