4xM.E. Handstand Walk Max distance handstand walk. Scale to skill practice. 4x20 Shoulder Taps Aim for quality reps, super set with barbell rows. Focus on holding hollow body position! Scale to elevated plank shoulder taps. Supinated-Grip Bent Over Barbell Row (4 x 6-8) Deadlift bar from ground with palms facing up. Hinge forward at hips, [...]
Bench Press 4x6 Increasing weight each set to find heavy set of 6. Side Planks 4x45 second side plank Superset with bench press. Alternate sides each set. Metcon 3 minute AMRAP 400m run M.E. cal bike or row Rest 2 minutes 3 minute AMRAP 400m run M.E. T2B Rest 2 minutes 3 minute AMRAP 400m [...]
Metcon 50 deadlifts (185/135) 40 KB swings (53/35) 30 burpees 20 pull-ups 10 wall walks 20 pull-ups 30 burpees 40 KB swings 50 thrusters (45/35 barbell) Core Work 3x 30 second L-hold 3x 20 alternating v-ups
Back Squat 3x5 Week 10/12 +5lbs from Friday. If you fail, drop 20lbs. Front Squat 5x5 Front Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 60% #3: 5 reps @ 60% #4: 5 reps @ 60% #5: 5 reps @ 60% Metcon 20 calorie row 30 S2OH (115/75) 50 wall ball [...]
Back Squat 3x5 +5lbs from Monday. Metcon 40 KB swings (53/35) 40 calorie row 30 (total) KB snatches 30 push-ups 20 goblet squats 20 T2B 10 (total) single arm KB OH squat 10 HSPU
Hang Clean 2RM Power or squat... but squat gets you more weight. Partner WOD 1 AMRAPx6 Pull-ups and double unders Both partner working at the same time on different movements. Switch as desired. Keep track of reps from both movements. Rest 3 minutes Partner WOD 2 AMRAPx6 12 burpees over partner 12 deadlifts (135/95, RX+: [...]
Split Jerk EMOMx12 EMOMx12 1 split jerk. Can be taken from floor or rack. All reps to be completed at 75-80% of 1RM split jerk. Metcon EMOMx24 Minute 1: 10 box jump overs (24/20) Minute 2: 30 DU + 12 KB swings (53/35) Minute 3: (15/10) cal row
Split Stance Romanian Deadlift 3x16 3x16 (8 per leg). Working to a moderately heavy load with good form. Evil Wheels 3x12 Superset with deadlifts Metcon 3RFT 800m run 20 pull-ups 10 strict handstand push-ups
Back Squat 3x5 Add 5lbs from last week. EMOMx14 Even: 3 snatches (squat or power) 6 burpees Odd: 3 clean & jerks (any style) 6 burpees Score the total amount (in lbs) successfully lifted during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned [...]
AMRAPx10 (12/8) cal row or 200m run Pull-Up Complex (2 strict + 4 kipping C2B + 6 kipping pull-ups) AMRAPx6 10 alternating pistols 10 push-ups (games standard) AMRAPx4 12 hollow rocks 12 v-ups 12 scissor kicks