MetCon: “Down Swinging” For Time: 50/35 Calorie Bike 800m Run 30 KB Swings (53/35) 20 Bar-Facing Burpees SC: Rower, 35/26 Fit: Rower, 400M Run, 26/18, Buprees Gymnastics Conditioning 18 Strict HSPU Rest 1:00 15 Strict HSPU Rest :45 12 Strict HSPU Rest :30 9 Strict HSPU Rest :15 6 Strict HSPU *Doesn’t have to be […]
Strength: Back Squat (75%/6)5 2 Min rest b/t sets Metcon: 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (50/35)
Partner WOD 60 Cal Row 60 Box Jump Overs (24/20″) 60 Power Snatch (75/55) 60 TTB 60 Power Snatch (75/55) 60 Box Jump Overs (24/20″) 60 Cal Row SC&Fit: Step-overs, 65/35, Knee-ups *Split reps evenly*
MetCon: “Escape from Wonderland” 3 Rounds: 75 DU 50 Air Squats 25/18 Calorie Row SC: 2x Singles Fit: Singles, 30 Air squats Gymnastics Conditioning 12 Deficit HSPU Rest 1:00 10 Deficit HSPU Rest :45 8 Deficit HSPU Rest :30 6 Deficit HSPU Rest :15 4 Deficit HSPU *Doesn’t have to be unbroken
Run Conditioning 6-5-4-3-2-1 min on Half the rest between sets “Get a Grip” AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s/53’s) SC: 30 knee-up, 53/35 Fit: 15 knee-up, 35/26 Score is total rounds
Strength: 0:00-10:00 Front Squat – Heavy Single 10:00-20:00 Push Press – Heavy Single 20:00-30:00 Thruster – Heavy Single *With a running clock, they have 10 mins on each movement to found a Heavy Single for each* EMOMx 10: Even Minutes – 5 Thrusters Odd Minutes: 200m Run Start with 50% of your heavy
MetCon: AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20″) SC: 115/80, 95/65,
Strength: Power Snatch + OHS(%1RM Snatch) 60%/2+2 65%/2+2 (70%/2+2)3 Every 2 min MetCon: “Isabel” For Time: 30 Snatches (135/95) SC:115/75 Fit: 75/55 *can be power or squat, Power would be faster*
9am Partner WOD: 20 Min AMRAP: 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie Row in Remaining Time
Barbell Conditioning EMOMx6: Minutes 1-3: 3 Snatches Minutes 4-6: 5 Clean & Jerks *These are squat Snatches and squat C&J. Choose a moderate weight that you can use at both movements. MetCon: 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″) SC: 75/55 Fit: 65/45 ,step over
