MetCon
21-15-9
Power Snatch
Bar Facing Burpees
Time Cap: 10 min
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Burner
Strength
EMOM10
3 Power Snatch (Unbroken)
*Build as necessary
MetCon
5 rounds
400m Run
12 Thrusters
12 Pullup
50 DU
Time Cap: 25 min
Fx: 2:1 Singles, 75/55, J-hook Row
P: 95/65
O: 95/65, C2B
Stimulus: Capacity
MetCon
22AG&O.2
50 Overhead Squats
40 Bar Facing Burpees
40 Back Rack Walking Lunges
30 Bar Facing Burpees
30 Cleans
20 Bar Facing Burpees
20 Single-Leg Squats
10 Muscle Ups
Time Cap: 20 min
Fx: 75/55, 2:1 Ring Rows, 2:1 Air Squats
P: 95/65
O: 95/65
Stimulus: Grunt/Capacity
MetCon
5 rounds
15/12 Cal Bike
12 Burpee Box Jumpovers
9 DBall over Shoulder
Time Cap: 16 min
Fx: 20/18″, 50/30
P: 24/20″, 70/50
O: 24/20″, 100/70
Stimulus: Grunt
Accessory
3 rounds
1:00 wall sit w/ dball
20 Jumping Air Squat
*45 sec rest
MetCon
AMRAP24
100 DU
75 Wall Ball
50 Pushups
25/20 Cal Bike
5 Power Cleans
Fx: 2:1 Singles, 14/10, J-hook row, 95/65, 50 knee or 40 regular push ups
P: 20/14, 155/105
O: 20/14, C2B, 205/135
Stimulus: Grunt
Strength
EMOM12
3 Clusters
*Build in weight as necessary
MetCon
30 Bear Complex
Bear Complex = 1 Squat Clean + Shoulder to Overhead + Back Squat + Back Rack to Overhead
Time Cap: 10 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt/Burner
MetCon
AMRAP30
Buy-in: 1 mile run
9 Thrusters
12 TTB
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Capacity
MetCon
4 rounds
5 Power Snatch
10 Overhead Squat
15 Pullup
Time Cap: 14 min
Fx: 75/55, J-hook row
P: 115/75
O: 135/95, C2B
Stimulus: Grunt/Capacity
Accessory
4 rounds
10 Bentover Rows
10 BB Curls
:30s hang from rig
Partner WOD
“Would you rather?”
(Decide which partner is doing what and you cannot switch. Both athletes move simultaneously)
50 Burpees or Bike > 60/55 RPM
50 HSPU or Overhead Barbell Hold
30 Thrusters or Max Wall Walks
1 mile run or max row
Time Cap: 25 min
Fx: Seated DB Press, 95/65
P: 115/75
O: 135/95
Stimulus: Grunt/Capacity
MetCon
5 rounds
400m Run
50 DU
2 Rope Climbs
15 KB Swing
Fx: 2:1 Singles, 2:1 RC scale, 35/25
P: 53/35
O: 53/35
Stimulus: Capacity