WOD

Floor Press, Handstand Walk/Hold, Tricep Extension, Curls, Toes to Bar

STRENGTH
Close Grip Floor Press: 3RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.

METCON 

Not for time:
”Buy in”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (50s, 25s)
Barbell Curls (95, 65)
T2B
Then,
”Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
22:00 Cap on this work

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Sumo Deadlift, Vertical Jumps, & Karen

 STRENGTH
1) Sumo Deadlift: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.

METCON
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

EXTRA CREDIT 

100 Double Leg Prone Banded Leg Curls

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Hang Power Clean, Rowing, Double Unders

METCON 
AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders
*One person works. Split as desired.

*Alternate Options for 60 calorie Row:
400 Meter Run or 45 Calorie Bike 

EXTRA CREDIT
Tabata (8 x 20s work/10s rest)
KB March

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Push Press cycle, Pull Ups, Push Ups, Sit Ups, Squats

STRENGTH
1) Speed Push Press 6 x 3 @75% of last Friday, every 60s.
– Beginner: 5 x 5. Rest 90s.
2) Set-up Pull-up Scaling + Warm-up all Metcon movements.

METCON
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap

Extra Credit:
1-arm DB rows: 5  10 each. Rest :60

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Back Squat, Deadlift, Burpees

STRENGTH
1) Back Squat: 5RM. Rest 2:00
2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.

METCON 
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees

Extra Credit:

Accumulate 100 Glute Bridges

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Rowing, Snatches, Wallballs, Double Unders

 METCON 
AMRAP 36 with a partner:
Buy in:
5k Row
Then with the Remaining time:
30 Alt. DB Snatches (50, 35)
60 Wall balls (20, 14)
90 Double Unders

EXTRA CREDIT

100-200 Reps of:
Banded Pushdowns
Banded Leg Curls
*Accumulate volume however you see fit

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Push Press, Wall Climbs, Rope Climbs, Run

STRENGTH
Push Press: Build to a 3RM. Rest 2:00
– 5-6 sets to build to a 3RM.
– Reset on each rep
– Rx+ Touch n Go
*Between sets perform Banded Facepull-apart x 15. 

METCON
AMRAP 15:
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run

EXTRA CREDIT (55:00 – 60:00)
KB Trap 3 Shrugs: 3 x 10 each. Rest 60s.
– Front + Side + Behind Back

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Sumo Deadlift, Thrusters, Burpee Box Jumps

STRENGTH 
1) Sumo Deadlift : 8 x 3 @75% of Monday, every 60-90s.
2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.

METCON 
”Under Pressure”
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap

EXTRA CREDIT
Wide Stance Banded Pull-Throughs: 4 x 25. Rest 60s.
*Between each set complete a 10s Side Plank each side

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Plate Push, KB Swing, Farmer Carry

EMOM 30:
Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)

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Sumo Deadlift, Hang Power Clean, Squat Clean

STRENGTH
1) Sumo Deadlift against a band: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

METCON
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

 EXTRA CREDIT
Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.

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Partner WOD!!

Metcon:
With a running clock with a partner:
0:00-10:00 AMRAP:
10 Deadlifts (155, 105)
10 Box Jumps w. step down (24, 20)
10 Wallballs (20, 14)
*One athlete completes a full round at a time

12:00-22:00 AMRAP:
8 Front Squats (155, 105)
8 Box Jump Overs (24, 20)
8 C2B Pull-ups

24:00-30:00 RECOVER:
Easy Jog, Bike, Row for Recovery

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Bench Press, Toes to Bar, Shoulder to Overhead, Burpees

1) Bench Prss: 1RM. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s

METCON 
10 T2B
10 S20H (135, 95)
200 Meter Run

18:00 Cap

EXTRA CREDIT
Accumulate:
150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls

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