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
Metcon 5RFT 5 S2OH (135/95) 10 T2B 20 double unders 45 second plank Weighted Lunges 3x50' weighted walking lunge (increase weight each set) - Weight and equipment used is up to you. 50' must be unbroken.