Strength
Build a heavy complex
1 Snatch Grip Deadlift
1 Snatch
1 Hang Snatch
1 Overhead Squat
MetCon
30-20-10
Overhead Squat
400m Run
Time Cap: 14 min
Fx: 75/55
P/O:95/65
Stimulus: Burner
WODs
Partner WOD
AMRAP8
P1: 9 Thrusters
P2: 9 Pullups
Rest 1 min
AMRAP8
P1: 8 Burpees
P2: 15 Box Jumps
Rest 1 min
AMRAP8
P1: 10 Alternating DB Snatch
P2: 15/12 Pushups
- You keep alternating (you’re both going at the same time, but you don’t get to switch stations until your partner is finished their station)
Score: Count the Rounds + Reps
Fx: 75/55, 20/18″, 35/25, Kneeling Pushup
P/O: 95/65, 24/20″, 50/35
Stimulus: Grunt/Capacity
MetCon
Every 2 min for 20 min (10 rounds)
Station 1:
6 Power Cleans
Remaining Time Max TTB
Station 2:
8 Hang Power Cleans
Remaining Time Max Double Unders
Station 3:
10 Push Press
Remaining Time Max Bar Facing Burpee
Station 4:
12 Push Jerk
Remaining Time Max Row
Station 5:
Rest
Fx: 95/65, Single Unders, Hanging Leg Raise
P: 135/95
O: 165/115
Stimulus: Grunt/Capacity
Conditioning
8 rounds
100m Sprint
Rest is the walk back
Cap: 14 min
MetCon
AMRAP12
8/6 cal bike
10 Power Snatch
12 Box Jumpovers
Fx: 75/55, 18/12″
P/O: 95/65, 24/20″
Stimulus: Burner
Strength
Build to a heavy
5 Front Squat (from ground)
(Goal is ~75% of 1RM Clean weight)
Cap: 12 min
MetCon
21-15-9-15-21
HSPU
Deadlift
*after every set, complete a 100m Run
Time Cap: 15 min
Fx: Piked Pushup, 135/95
P/O: 185/125
Stimulus: Figure Skater/Grunt
MetCon
Every 5 minutes for 25 minutes (5 rounds)
__ Cal bike
__ Pullups
__ Thrusters
21 Wall Balls
Fx: 9/7 Cal Bike, 15 J-Hook Row, 10 Thrusters, 75/55, 14/10
P: 12/9 Cal Bike, 12 Pullups, 10 Thrusters, 95/65, 20/14
O: 12/9 Cal Bike, 12 C2B, 12 Thruster, 95/65, 20/14
Stimulus: Capacity
MetCon
10-9-8-7-6-5-4-3-2-1
Wall Balls X 2
Squat Snatch
Burpee Box Jumpovers
Time Cap: 25 min
Fx: Piked Pushup, 75/55, 20/18″
P: 95/65, 24/20″
O: 115/75, 24/20″, strict
Stimulus: Figure Skater, Grunt
Partner WOD
MetCon (split however you’d like)
5 rounds
20 Pullups
15 Clean and Jerk
15 HSPU
10 DBall over the shoulder
Time Cap: 25 min
Fx: 95/65, J-hook row, Piked Pushup on box, 50/30
P: 135/95, Kipping, 70/50
O: 135/95, C2B, Strict, 100/70
MetCon
“Cardio Lovers, this one’s for you”
4 rounds
400m Run
75 DU
12/9 Cal Bike
30 Jumping Lunges
Time Cap: 30 min
Fx: 2:1 Singles
Stimulus: Capacity
Strength
5 working sets of 5 Deadlifts (~80-85% at max)
MetCon
“Hard and Heavy”
4 rounds
12 Push Press
9 Bar MU
Time Cap: 14 min
Fx: 115/75, Reps x 2 J-hook row + Pushups
P: 155/105, C2B (rep x 2)
O: 185/125, Bar MU
Stimulus: Figure Skater/Grunt