WOD
Partner WOD Thrusters & burpees
Metcon:
Partner WOD:
30:00 EMOM:
5 thrusters (115,75)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute
Box Squat, Assault Bike, Double Unders, Burpees
Strength:
Wide Stance Box Squat: EMOM 8:00 x 3 reps @ 65%
Metcon:
3 rounds each for time:
15/10 calories on Assault Bike
15 Burpees
30 Double Unders/90 Singles
Rest at least 3:00 each round
handstand walk, Overhead Carry, front Rack Carry, Hollow Rocks, Air squats
Handstand Walk Progressions x 10 Minutes.
Metcon:
AMRAP 20:
50 Ft. Single Arm OH KB Carry Right
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower,
Jerk, Bench Press, Chin Ups, Toes to Bar, Double Unders
Strength:
EMOM 0-5:00: 2 Jerks @ 70%
EMOM 6-10:00: 2 Jerks @75%
Metcon:
Not for time:
10-8-6-4-2
Bench Press (moving up in weight)
Strict Chin Ups
Strict Toes to Bar
50-40-30-20-10:
Double Unders
Power Clean, Thruster
Strength:
Power Clean: work up to 1RM. Rest 2:00
Metcon:
For Time:
40 Power Cleans (115,75)
30 Thrusters (115,75)
Partner WOD: wallballs, burpees
Partner WOD:
For Time:
150 Wallballs (20,14)
150 burpees
**One person works while other partner holds Kettlebells (32,24)
Jerk, Bear Crawl, Pull Ups, Hang Power cleans
strength:
Jerk (any style): work up to 1 RM, Rest 2-3:00
Metcon:
4 rounds for time:
100 yd bear crawl
15 Pull Ups
9 Hang Power Cleans (135,95)
rest :90
Box Squats, Deadlifts & Box Jumps
Strength
Wide Stance Box Squats: 8 x 3 @ 60% (of Monday’s 3RM), every :60
Metcon:
7:00 AMRAP:
3 Deadlifts (225,155)
3 box jumps (24,20)
6 Deadlifts
6 Box Jumps
9 deadlifts
9 box jumps
12 deadlifts
12 box jumps
Reps continue to increase by 3’s
Row, Sit Ups, Hand Release Push Ups, Renegade Rows
Metcon:
For Total Time:
Row 750 meters
50 Ab-mat Situps
rest 2:00
Row 750 meters
50 Hand Release Push Ups
Rest 2:00
Row 750 meters
50 Renegade Rows (50,30) (100 total)
Rest 2:00
Row 750 meters recovery mode
Toes to Bar, Kettlebell Work
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
Box Squat, Front Squat, Power Clean, Burpees
Strength:
Wide Stance Box Squats:
6-7 sets working up to a 3RM, Rest 2:00
Metcon:
For Time:
30 Front Squats (155,105)
30 lateral burpees
Rest 7:00
30 Power Cleans (155,105)
30 lateral burpees
Ring Rows, Single Arm Bench Press, Toes to Bar, Shoulder to Overhead, Run
Strength:
1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
Metcon:
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run