STRENGTH
Push Press
5 Sets of 4
*Score = Lowest weight used
METCON
“Dirty Work”
AMRAP 6:
60 Deadlifts
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Burpees
*Score = Sum total of calories and burpees
Fx: 95/65
P: 115/75
O:135/95
“Severin“
For Time: [40 Minute Time Cap]
5 Strict Pull-ups
10 Hand Release Push-ups
400 meter run
10 Rounds
*Score = Time it take to complete the workout
RX+: 12 Rounds
STRENGTH
Overhead Squat
5 Sets of 4
*Score= lowest weight used
METCON
“Starting Over”
AMRAP15
15 Overhead Squats
30 Dumbbell Hang Snatches
60 Double Unders
*Score = Rounds + Reps
Fx: 75/55,35/20
P/O: 95/65, 50/35
Strength
Build to a heavy complex
3 Clean
2 Front Squat
1 Shoulder to Overhead
MetCon
3 rounds
8 Bar MU
20 Box Jumpovers
5 Snatch
Time Cap: 12 min
Fx: 8 J-hook row + 8 Pushups, 20/18, 95/65
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Burner/Grunt
Partner WOD
(You Go I Go Rounds)
5 rounds each
10 Deadlifts
10 Pushups
===
5 rounds each
10 Pullups
5 Hang Power Cleans
===
5 rounds each
7/5 Cal Bike
1 Rope Climb
Time Cap: 25 min
Fx: 135/95, J-hook row, 2:1 RC Scale
P: 165/115
O: 185/125, C2B, Legless
Stimulus: Grunt/Capacity
MetCon
Every 5 minutes for 25 minutes
20 Burpee
20 Alternating DB Snatch
20 DB Overhead Lunges (10 each arm)
(until 4:00) max DBall over shoulder
Fx: 35/25, 50/30
P: 50/35, 70/50
O: 50/35, 100/70
Stimulus: Grunt/Capacity
Strength
Every 90s for 8 rounds
3 unbroken snatch
*build as necessary
MetCon
45 Snatch
*at the top of every minute – complete 1 wall walk (starting at 0:00)
Time Cap: 10 min
Fx: 75/55
P: 135/95
O: 155/105
Stimulus: Burner/Grunt
Strength
Build to a heavy set of 3 Back Squat
MetCon
9-15-21
Bar MU
Power Cleans
Time Cap: 16 min
Fx: 18-30-42 J-hook row, 95/65
P: 185/125
O: 225/155
Stimulus: Burner
JUNETEENTH
6 Rounds
19 Burpees
11 Thrusters
63 Double Unders
Buy Out 65 Cals on Bike
Fx: 95/65
P/O: 115/75
Stimulus: Grunt/Figure Skater
MetCon
AMRAP14
40 cal row
30 Power Snatch
20 Thrusters
10 Ring MU
Fx: 75/55, Ring Row + Dip
P: 115/75, Bar MU Option
O: 135/95
Stimulus: Grunt/Figure Skater
Accessory
3 rounds
12 V-ups
24 Flutter Kicks
:20s L-sit hold of choice