2 Rounds
:30 Calf Stretch
:30 Spiderman Lunge Hold
:30 Squat Hold
Into
2 Rounds
Bike x :30
Front Squat x 10
DB Strict/Push Press x 6
Record Max Set
Superset with/
DB/KB Overhead Waiters Walk x :40/Arm
Accessory Metcon
Every 3:00 x 4 Rounds
18 Wall Balls
24 KB/DB Rows (12/arm)
Record weight used for rows
1 Round
PVC Pass Through x 10
PVC Shoulder ER x :30/side
Lat Stretch x 1:00
Goblet Squat x 10 (:05 Hold)
2 Rounds
:30 Bike
5 Front Squat
5 RDL
5 Hang High Pull
5 BTN Push Press
5 Hang Power Snatch
Partner Wod
(Relay Style)
10 Rounds (5/Each)
Athlete 1:
10 Hang Power Snatch
10 Front Squats
10 Pull-ups
Athlete 2:
350m Run
Post total time
Warm-up
2 Rounds
1:00 Hamstring Stretch
6 InchWorms
Into
2 Rounds
Row x 1:00
10 BB RDL
5 Pushup to Down Dog
Work up to a heavy 6-rep
2:00 Work/2:00 Rest x 5 Rounds
12 Bar Facing Burpees
6 Deadlifts @85% part A
Max Double Unders (Time Remaining)
Record reps of Double Unders for each round
(If you are hitting singles, divide your score by 2 when you post)
2 Rounds
Cat/Cow x 10
Child’s Pose x :30
Lat Stretch x :30
into
2 Rounds
10 Kip Swings
8 Hang Power Clean
6 Push Press
I would build up to a little OVER what you plan to use for the push press. Should be unbroken during the metcon, and make sure to keep these push press.
EMOM 35
Min 1) Row 12/10
Min 2) Push Press x 8
Min 3) Bike x 12/8
Min 4) Toes to Bar x 10
Min 5) Run x 150m
Min 6) Plank x :40
Min 7) Rest
Record weight used for push press
2 Rounds
:30 Calf Stretch
:30 Spider-Man Lunge
:30 Lat Stretch
Into
2 Rounds (Empty/Light Bar)
5 Front Squat
5 Back Squat
5 Overhead Squats
Record Max Effort set
Superset w/
4 Sets Max Pullups
(Record total reps in notes)
Every 4 x 4 Rounds
12 Wall Balls
6 Step Through Lunges (w/Wall Ball)
1:00 Farmers Carry
Post slowest round
2 Rounds
T-Spine Ext x 10
T-Spine Rotation x 5/Side
1:00 Pigeon Stretch/Side
into
3 Rounds (Building)
Bike x :30
3 Deadlifts
3 Hang Power Clean
3 Power Cleans
EMOM 25
Min 1) Power Clean x 5
Min 2) Alt Weighted Step ups x 12
Min 3) Hspu x 8/4
Min 4) Bike x 12/7
Min 5) Rest
Record weight used on Power cleans
2 Rounds
Hamstring Stretch x 1:00
Band Assisted Leg Lowering x 8/Leg
Single Leg RDL x 8/Leg
Wall Walks x 4
4:00 Work / 1:00 Rest x 4 Rounds
500/400m Row
20 DB Snatch
Max Toes to Bar (Time Remaining)
Score is total toes to bar
Midline Accessory
Russian Twists x 10/side
Renegade Rows x 10/side
Record DB weight used
3 Rounds
10/8 Cal Row
8 Rev Lunges
6 Pushup to Down Dog
Teams of 2
For Time
60/40 Bike Cals
8 Rounds (Relay Style)
20 Weighted Walking Lunges (Goblet Hold)
10/5 HSPU
100/80 Cal Row
8 Rounds (Relay Style)
10 Shoulder to OH
10 Toes to Bar
Post total time
Break Bike/Row uo however you woukd like.
2 Rounds
1:00 Hamstring Stretch/Side
6 Inchworms
Into
2 Rounds
KB RDL x 10
Plank x 1:00
Record weight used
Refer to 9/14
Superset with
Half Kneeling Landmine Press x 8-10 (refer to 9/22)
Every 3:00 x 4 Rounds
16 Kettlebell Swings
8 Box Jump (Step Down)
8 DB/KB Rows/Arm
Record weight used for kettlebell swing (as “round 1”) and rows (as “round 2”)
2 Rounds
T-Spine Extension x 10
T-Spine Rotation x 5/side
PVC Shoulder Ext Rotation x :30/side
3 Rounds
8 RDL
6 Hang Power Clean
4 Shoulder to OH
*First Round – Strict Press
**Second Round – Push Press
***Third Round – Push Jerk
Every 3:00 x 5 Rounds
15 Wall Balls
3 Power Cleans (Building)
Record heaviest set of power cleans
(This does not need to be touch and go)
This needs to be approached more as a strength piece. Refer to 10/2 to give you a better idea for your weight on Cleans.
Every 3:00 x 5 Rounds
12 Pullups
6 Push Jerks (Building)
Record heaviest set of push jerks
Same approach as the first part. Accumuate some good pullup work as you move through your rounds. Refer to 10/2 and 9/11 for push jerk scores.
