WOD
Metcon (quality)
Row 2 x 2000m with increasing stroke rate.
Increase stroke rate by 2 strokes every 250m. Start with 20.
For example:
250m at 20 S/M
250m at 22 S/M
250m at 24 S/M
Etc.
10 min active rest between sets. Bike is preferred.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
Metcon (time)
3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Devil’s press 22,5kg/15kg DB’s
Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold – heavy
8/8 Chainsaw row – heavy
*Rest as needed
Strength (load)
Back squat, every 3:00 (15 minutes)
5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps
Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift – moderate
10 kb ft.rack cyclist squats – moderate
Rest as needed
Metcon (reps)
AMRAP in 24 minutes of:
5 Rounds (each)
16 Air squats
4 Power cleans 60/40Kg
4 Rounds (each)
12 KBS 24/16kg
4 Thrusters 60/40Kg
3 Rounds (each)
8 KB Taters 24/16kg
4 Clusters 60/40kg
*You go, I go each round. Choose a moderate weight for barbell and kettlebell.
Weightlifting – Clean
Strength (load)
Build up to a heavy weight in a complex of clean + hang clean.
2 x same weight before adding more weight to the barbell.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
WOD
Metcon (time)
5 Rounds, 6:00 send-off:
300/250m row
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats
Strength (load)
Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps
Accessory:
100-150 Bicep curl with band – light
100-150 Band pull downs – light
*Split anyhow
Skill – Handstand walk
Metcon (time)
With partner 5 rounds (each) for time:
10m Handstand walk (5m posts)
25/20 calories bike
*You go, I go.
Timecap: 20 minutes.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
WOD
Metcon (reps)
AMRAP in 30 minutes of:
40/30 calories row
12 Box over burpees
50 Double-unders
M: 22,5kg DB’s, 24”
N: 15kg DB’s, 20”
WOD
Strength (load)
Sumo deadlift, every 3:00 (15 minutes)
5 @ RPE7
5 @ RPE8
3 @ RPE9
1 @ RPE9
1 @ RPE9
Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift – moderate
10 kb ft.rack cyclist squats – moderate
Rest as needed
WOD
Metcon (time)
With partner, 5 rounds (each) for time:
12 Floor press 60/40kg
Row 250/200m row
*You go, I go.
Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold – heavy
8/8 Chainsaw row – heavy
*Rest as needed
WOD
Weightlifting – Snatch
Strength (load)
Build up to a heavy weight in a complex of snatch + hang snatch.
2 x same weight before adding more weight to the barbell.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
WOD
Metcon (quality)
For quality and minimum rest: 20-16-12 reps
Weighted lunges 60/40kg
Box jumps 30/24”
Strict toes to bar
Accessory:
5 rounds of:
14 Front rack reverse lunges with DB’s – light
14 Romanian deadlifts with DB’s – moderate
*Goal is to go unbroken on each set with minimal rest.
Metcon (reps)
Death by burpees.
1 min, 1 burpee
2 min, 2 burpees
3 min, 3 burpees
Etc.
Keep going until 20 minutes is up. If you fall off the pace, start again from 1.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
Strength (load)
Shoulder press, every 2:30 (13 minutes)
5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9 + repeat for max reps
Accessory:
100-150 Bicep curl with band – light
100-150 Band pull downs – light
*Split anyhow
