STRENGTH
Back Squat
Establish a heavy set of 3
WOD
21-15-9
Back Squat (from ground)
HSPU
Time Cap: 10 min
Fx: 95/65, Piked Pushup
P: 135/95
O: 135/95, strict
Stimulus: Figure Skater
Partner WOD
25 min AMRAP
3 rounds
21 Sync Deadlifts
21 Sync Pushups
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3 rounds
15 Sync Thrusters
15 Sync Burpees
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3 rounds
9 Sync Overhead Squats
9 Bar Facing Burpees
*Keep repeating for max reps within 25 min
Fx: 95/65
P: 115/75
O: 115/75
Stimulus: Grunt/Capacity
MetCon
Buy-in: 1 mile run
5 rounds
20 TTB
10 DBall Hug Squats
60 DU
Buy-out: 1 mile run
Time Cap: 30 min
Fx: Hanging Leg Raise, 50/30, 2:1 Singles
P: 70/50
O: 100/70
Stimulus: Grunt/Capacity
Strength
Heavy Complex of 2 Power Snatch + 1 Squat Snatch (Unbroken)
MetCon
50 Hang Power Snatch
50 Overhead Squats
Every time you drop the barbell, you need to do 10 up-downs.
You may not rest the bar on your back for the overhead squats.
Time Cap: 13 min
Fx: BB Only
P: 75/55
O: 75/55
Stimulus: Burner
Strength
Build to a 10RM Front Squat
MetCon
10 rounds
10 Wall Ball
8 Pullup
Time Cap: 13 min
Fx: 14/10, J-hook row
P: 20/14
O: 20/14, C2B
Stimulus: Grunt
MetCon
30-20-10
Hang Power Cleans
Burpee Box Jumpovers
Time Cap: 12 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
MetCon 2
EMOM10
150m/125m Row
*Remaining Time Max Pushups
Time Cap: 10 min
Stimulus: Capacity
MetCon
21-15-9
Clean and Jerk
Shuttle Sprint x 2
*shuttle separated by 25′
Time Cap: 14 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Burner
Strength
(4 minutes after WOD)
Build to a heavy 1 rep Clean and Jerk
Time Cap: 10 min
Partner WOD
(switch every time partner completes 1 round)
AMRAP10
P1: Biking
P2: 15 Push Press + 14 Front Rack Lunges
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AMRAP10
P1: Rowing
P2:15 Pullup + 20/14 Pushup
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AMRAP10
P1: Inverted Hold
P2: 15 Deadlifts + 14 Box Jumps
Fx: 75/55, J-hook row, 20/18″
P: 95/65, 24/20″
O: 115/75, 24/20″
Stimulus: Grunt/Capacity
MetCon
EMOM20
1: 20 KB Swings
2: 24 Alt. DB Snatch
3: 15 HSPU
4: 3 Rope Climbs
Fx: 35/25, Seated DB Press, 2:1 RC Scale
P: 53/35, 50/35
O: 70/53, 50/35
Stimulus: Grunt/Capacity
MetCon
Buy-in:1000m/900m Row
50 Box Jumpovers
40 TTB
30 Wall Balls
20 Front Squats
10 Wall Walks
Time Cap: 17 min
Fx: 20/18″, 14/10, 135/95, Hanging Leg Raise
P: 24/20″, 20/14, 185/125, 11/10′ target for wall ball
O: 24/20″, 20/14, 225/155, 11/10′ target for wall ball
Stimulus: Grunt
Accessory
4 rounds
10 V-ups
20 flutter kicks
1:00 plank
:30s rest