WOD

Metcon:

AMRAP 25 with a partner:
1000 Meter Row
100 Meter Double KB Front Rack Carry
800 Meter Run
50 Meter Double KB OH Carry

Accessory Work:

Banded OverHead Tricep Extensions

Accumulate 100 reps. Rest as needed.

Strength:

2 Push Press & 1 Push Jerk
Every :90 on the Minute for 4 sets 80% of 1RM Push Press

-3-4 warm up sets 

Metcon:

16 EMOM:
10 Double KB Clean & Press (20/12)
10 calorie row
5 Strict Toes to Bar + 5 Kipping Toes to Bar
10 burpees to plate

Accessory:

Chest Supported DB Rows:
3-4 sets of 10-12 reps.  Rest :60

Strength 

MULTIPLE PAUSE FRONT SQUAT

Build to a 4RM in 6 sets. Rest 2:00
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.
– beat last week’s top weight

HYBRID STANCE RDL

4 x 8-10. Rest 90s – 2:00
– 2-3 warm-up sets.
– slightly heavier than last week

Metcon

5 rounds of: 

Air Bike/Rower Sprint 30s. Rest 2:00

Accessory

ADDUCTOR PLANK

3 x 30s each.
– Keep shoulders and hips stacked

Strength Work 

1 1/4 CHIN-UPS

4 x 4-6. Rest 45s.

SINGLE ARM GLUTE BRIDGE FLOOR PRESS 

4 x 8-10 each. Rest 45s.
– 1-2 Warm-up sets
– Start weak side first

Metcon

“NUTSHELL”

For time:
25 Burpee Box Jumps (24/20)
50 S2OH (135/95)
25 Burpee Box Jumps
– Goal: Challenging effort. Leave some in the tank to push your last set of BBJ.
– Last tested: 5/11

Accessory Work

UPPER-BACK TRISET

3 x 8-10. No rest.

SIDE PLANK 

3 x 30s each. Rest 60s.

Speed Strength

SUMO DEADLIFT AGAINST A BAND

5 x 3, every 60s.
– 3-4 warm-up sets
– SPEED reps
– target weight is 60% of 1RM
– reset on each rep NOT Touch N Go
– elevate plates as needed to ensure neutral spine

Metcon 

“COOKIE DOUGH” 

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (70/53) (or heavier if available)
Goblet Squat
– Goal: HARD effort. If you can complete this entire piece without putting down the KB you get a cookie! 🍪

Accessory Work 

DOUBLE LEG BANDED HAMSTRING CURL 

100 quality reps.
– sets of 15-20

Conditioning

EVERY 5:00 X 5 SETS: 

15 Calorie Rower or Bike
15 KB Thrusters (35/26)
15 Double KB High Pulls
– Goal: Same intent as last week, challenging effort with at least 2:00 of rest each round.

Accessory

BANDED PUSHDOWNS 

4 x 30. Rest 60s.

Strength

PUSH PRESS + PUSH JERK (15:00-30:00)

4 x 2 + 1, every 90s.
– 3-4 warm-up sets
– Target weight is 75% of 1RM Push Press

Metcon

EMOM 16: 

Minute 1: 15 Hang Power Cleans (115/75)
Minute 2: 15 Box Jumps w. step down (24/20)
Minute 3: 15 T2B
Minute 4: 15 Up Downs
– Goal: Sustainable effort. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.

Accessory

CHEST SUPPORTED DB ROWS 

3-4 x 10-12. Rest 60s.
– Pronated (thumbs in) Grip

Strength 

A) MULTIPLE PAUSE FRONT SQUAT

Build to a 4RM in 6 sets. Rest 2:00
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.

B) HYBRID STANCE RDL 

4 x 8-10. Rest 90s – 2:00
– 2-3 warm-up sets.

Sprint Work

5 efforts of a :30 Max Effort Sprint on your choice of:”
Assault Bike
Rower
Rest 2:00

Accessory Work 

ADDUCTOR PLANK 

3 x 20s each.
– Keep shoulders and hips stacked

Strength 

CLOSE GRIP BENCH PRESS 

1RM in 7-8 sets. Rest 2:00
– Goal: 5# PR
– 5, 4, 3, 2, 1, 1, 1 , 1
– Last tested 5/7

Metcon

AMRAP 12

9 C2B Pull-ups
9 each KB Gorilla Rows
200 Meter Run
– Goal: Challenging effort. Look to complete at least the first 3-4 rounds UB and then break as needed.

Accessory Work 

UPPER-BACK TRISET

3 x 8-10 each. No rest.

SIDE PLANK 

3 x 30s each. Rest 60s.

POWER CLEAN + FRONT SQUAT 

3 x 2 + 2, every 90s.
– 4-5 warm-up sets
– 5% heavier than last week
– Final week

4 Rounds of:

8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Rows
Rest 2:00
– Goal: Hard Effort. Your choice of weight, all sets should be tough. All sets must be performed without dropping or re-gripping.

DOUBLE LEG BANDED HAMSTRING CURL

100 quality reps.
– sets of 15-20