Bench Press 3x5 3 second pause on chest Increase weight each set to find a heavy set of 5 with no missed lifts Pull-ups (Strict): Max Reps 3xME strict pull-ups Record reps of highest set Metcon EMOM x 21 Minute 1: 7 C2B pull-ups Minute 2: 10 single arm KB thruster (5 each arm) Minute [...]
Overhead Squats 3x3 @ 65% of 1RM #1: 3 reps @ 60% #2: 3 reps @ 60% #3: 3 reps @ 60% Metcon (partner WOD) 25 minute AMRAP: 75 burpees 30 power cleans (135/95) 75 cal row 30 power cleans (155/105) 800m run 30 power cleans (185/135) 75 box jumps (24/20) Max effort power cleans [...]
Metcon Buy-in: 50/35 calorie row then 5 rounds of: 10 burpees 10 toes-to-bar then Cash-out: 50/35 calorie row Core Work Coach's choice core.
Metcon EMOMx21: Min 1: 100m Run Min 2: 10 power snatches (95/65) Min 3: 10 push-ups RX+: 10 HSPU, (135/95) Run is 1 rep. Perfect score = 147 reps Max Effort Rope Climbs 4 minute AMRAP Max effort rope climbs *Scale to ring rows *RX+: legless rope climbs
Metcon 12 minute AMRAP 50ft overhead walking lunge (55/25) 12 burpees to plate Use a plate for the overhead lunge 25ft = 1 rep 1 mile run for time
Mobility Stretches Coach's choice Metcon 13 minute AMRAP 15 deadlifts (115/675) 12 hang power cleans 9 front squats 6 push jerks 3 thrusters RX+ = (135/95) Tabata hollow rocks and supermans
Mobility 2 rounds wrist stretch :30 hold - palms facing away from you :30 hold - palms facing towards you 10 Thoracic rotations per side :30 hold - super front rack hold (per arm) Video demonstration of movements: https://www.youtube.com/watch?v=pwV_KDZv56c&feature=youtu.be Metcon 200m run 18 toes-to-bar 15 wall balls (20/14) 12 box jumps (24/20) 400m run 18 [...]
Clean and Jerks 2 clean and jerks (60-70%) every 90 seconds for 5 rounds. Record successful # of reps in notes Front Squat 3x3 All reps performed at 80% of 1RM Metcon 3 rounds: 21 KB swings (53/35) 15 pull-ups 9 burpees
Metcon 20-15-10-5 hang power snatches (75/55) 40-30-20-10 sit-ups 80-60-40-20 double unders Partner Row 8 x 250m partner row Partners alternate on rower Each partner completes 250m
Snatches Work up to a heavy double for the day Back Squat 3x4 All reps performed at 80% of 1RM Metcon 3 rounds 400m run 200m farmers carry (70/53) 100m waiter's walk (35/25)